ENDURANCE July 2008 : Issue 059

NEWSThe endurance athlete’s comprehensive knowledge resource since 1992

The Safety of Stevia Bill Misner, Ph.D. & Steve Born Pg 2 Welcome We recently received the following Unsafe or very poorly tested and not Pg 4 From The Saddle Of Steve Born email… worth any risk.” Here is there specific Pg 8 Product Spotlight : Anti-Fatigue Caps analysis: “Small amounts are probably I’ve been a long time user of Hammer safe. High doses fed to rats reduced Pg 10 Pre-Workout/Race Fueling (originally E-CAPS) products. One of sperm production and increased cell Pg 11 Phytoestrogens from Soy Protein the reasons I like them so much is that proliferation in their testicles, which they don’t include artificial ingredients. could cause infertility or other problems. Pg 12 Junior Development Cycling I try not to consume anything that Stevia can be sold in the United States Pg 14 Salt Stains might be harmful to my health. I’m only as a dietary supplement, but several also a subscriber to Nutrition Action Pg 15 Hammer Partners companies are reportedly developing a Health Letter put out by the Center stevia-derived sweetener and plan to Pg 16 Back Pain for Science in the Public Interest, seek approval for the FDA to use it in Pg 17 2008 Events and have considered their publication foods.” reliable for many years. Their latest Pg 18 Getting Faster As You Get Older issue has a guide to food additives. They Pg 20 Muscle Soreness / Weight Gain rated stevia: “Everyone Should Avoid. see STEVIA on page 6 Pg 21 Improve Lean Body Mass & Fat Loss Pg 22 Sodium, Potassium, & Calories (oh my!) Whey Protein Update Brian Frank Pg 23 RAAM This is a little story about the vagueries could only be described as a slightly Pg 24 Half-Iron Distance Fueling Problems of the raw materials markets in the food sour milk or some other dairy product. Pg 25 Come Visit Us In Canada & Hawaii industry. For those not interested in Without adding flavors or sweeteners to “the rest of the story,” here’s the short mask the normal flavor of straight WPI, Pg 26 Athlete Spotlight : Mike Llerandi version: If you recently this is to be expected. This is also Pg 30 What Story Will You Tell? bought Hammer Whey why we recommend mixing it in fruit juice, making a smoothie, Pg 31 Perpetuem Paste protein from us or a retailer and thought or holding your nose when you Pg 32 Diet Issues it tasted extra funky, drink a serving mixed in water Pg 34 Nate’s Corner rest assured, there was just before bed. However, in nothing “wrong” with January, the supplier we had Pg 35 Pearls of Wisdom from Dr. Bill it and the issue has been getting our whey from Pg 35 Say Goodbye to Soni-Pure been remedied. Also, for the past couple of years we now offer the whey was sold and the new owners Pg 36 From Soni’s Kitchen : Quinoa protein in Vanilla and discontinued the 100% isolate Pg 38 The Endurance Path Revisited Chai flavors, which do a product, opting to use a whey Pg 40 Ironwoman nice job of masking out protein concentrate (WPC). the naturally occurring Pg 41 Hammering in the Bay Area undesirable taste of raw So, rather than lower the protein Pg 42 Get the E-Stim Edge whey without adding sugar quality, we looked high and low or artificial sweeteners. for a new WPI supplier. Due to the Pg 44 Recovery Session For the rest of the story, keep reading… bottom dropping out of the whey market, Pg 47 From the Archives As any of you who have used our raw, this proved rather challenging and we Pg 48 Functional Strength & Muscle Elasticity unflavored, unsweetened whey protein were forced to use a WPI coming from isolate (WPI) know, it doesn’t exactly a mixture of cheddar and mozzarella Pg 50 Swan Crest Run taste like a milkshake when mixed in cheese instead of the pure cheddar whey Pg 52 Race Report plain water. On the best day, the taste see WHEY on page 3 ABOVE : Marshall Opel / Photo : Angela Nock 1.800.336.1977 / www.hammernutrition.com / 1 ENDURANCE NEWS : The Newsletter For Endurance Athletes

WelcomeWelcome

From the office of Brian Frank Photo - Angela Nock

Welcome to the cash are greatly needed and even more by for a minute, or 60, or 90. I’m super 59th issue of appreciated. excited to have Steve joining us for the Endurance News. first time in Hawaii. Summer is here, In the last issue, we teased you with training and racing advance notice of the exciting new I’m keeping my letter short in this issue is in full swing and flavors we’ve developed for some of our ‘cause it’s a beautiful sunny day and I it’s time to enjoy most popular products. Well, they’ve gotta get out and ride. I hope you have a the results of all of hit the streets and those of you who great summer too! your hard work this have already tried them seem to be past spring. I know in agreement with us, these new Enjoy the Read! I am and I sure flavors rock! The melon HEED and the Brian Frank hope you are too. Strawberry Recoverite are simply the Proprietor bomb! Even by “mainstream” standards, Whether this is your first issue, your these taste amazing. 59th, or some number in between, I promise you that you’ll find information Also in this issue is my little story about Endurance News Staff on these pages that you won’t find our whey protein drama. The new Chai anywhere else -- information that will and Vanilla flavors are a savior here Editorial : Steve Born, Dr. Bill Misner, Brian Frank benefit your training, racing, and overall because they mask out the taste of the Editorial Contributors : Kendra Borgmann-Ralstin, health. In this issue, besides all of the raw whey protein, which some find Jim Bruskewitz, Suzy Degazon, Shane Eversfield, other great articles, you’ll see some of undesirable, and most find less than Sonia Frank, Chris Kostman, Brad Lamson, Nate the junior development programs we are ideal. However, if you are a plain whey Llerandi, Al Lyman, Bill Nicolai, Tony Schiller, Layout : Angela Nock supporting across the country. These user, we’ve got new suppliers and it will Editing : Justin Ward (Articles from contributors are not edited.) programs, more so than any program taste as good as it ever did in the past. run by a sanctioning body, are where Ask for a sample of any of our new flavor Our Mission the stars of tomorrow are going to items on your next order if you’d like to The objective of Endurance News is to provide you, the come from. All of these programs are try before you buy. Don’t blame me when serious endurance athlete, with a valuable resource that you will find to be informative, educational, thought provoking blessed with altruistic adults who put you have to place another order because and helpful in your ongoing pursuit of optimum performance untold hours into training, mentoring, you liked the sample so much though. and health. and maturing these kids into top notch Endurance News features insightful articles on diet, nutrition, athletes. They deserve our support and For those of you going to Kona, whether training and other topics of interest for endurance athletes - they deserve yours as well. Contributions to race or not, be sure to read the article written by myself as well as professional and elite amatuer of time, other resources and good old about our open house and plan to come athletes and other experts in the area of nutrition and exercise. In addition, Endurance News will include articles highlighting new and existing Hammer Nutrition products and how to get the maximum benefits from them.

In reading this and future issues, please remember that the views expressed in this publication will always be biased in favor of a healthy diet, hard training that emphasizes quality over 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.

Back issues are available at www.hammernutrition.com

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.

©2008 Endurance Marketing Group. This information is copyright protected. Please feel free to distribute this information as long as the copyright notice, phone number, and/or URL are included. Content must remain unchanged and original authorship acknowledged.

2 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059

WHEY from page 1 we’d always used up until now.

While this might seem like an insignificant change, at least we thought it was, it did have a pretty negative effect on the already suspect whey protein flavor profile, and many of you found it objectionable enough to want to return it. As stated earlier, there was nothing technically wrong with this new protein. It was just that when the tastes from the two cheeses mixed together, it produced a compounded bad taste. However, that was the only WPI we could source at that time, so we decided to go with it instead of being back ordered indefinitely. Perhaps this was mistake, but it’s water under the bridge now.

The instability in the whey market resulted in its gain in popularity in new mainstream premium food products (like Special K protein water). Historically, whey was used as a filler ingredient in all kinds of supermarket products because it was, well, ridiculously cheap. In fact, before the food industry started using whey as a filler, it was spread out in the fields surrounding the dairies because they couldn’t get rid of it by any other means. Then it go so popular with these new premium products that the price went through the roof and we faced huge price increases and shortages at the end of 2006 and into 2007.

Well, the food industry responded to the spike in the cost of their cheap filler by replacing it with another cheap filler. Now everyone was sitting on growing inventories of whey protein with fewer buyers. In the short term, this has been a very frustrating problem, but in the long run, it will be good for us and you because the price should stay relatively stable for the foreseeable future.

The best news is that we have found two new suppliers for 100% WPI, and should not have any issues in the future with drastic variations in the taste of our plain or “raw” whey product, and of course, now there are the Vanilla and Chai options if you prefer. These flavored options are still ideal for the before bed HGH boosting dose mixed in water.

1.800.336.1977 / www.hammernutrition.com / 3 ENDURANCE NEWS : The Newsletter For Endurance Athletes FromFrom thethe SaddleSaddle ofof SteveSteve BornBorn

From the office of Steve Born Bike close-up / Photo - Angela Nock

Welcome your race. to the 59th And while I certainly don’t consider edition of myself to be a motivational speaker or 2) Make every minute count. Don’t Endurance anything like that, I have learned some stop unless it’s necessary, and News. It’s motivation-specific things over the course if you do, make it profitable. been so long of many years in the world of ultra When you do the math it really since my first marathon cycling. I wanted to share adds up over the course of a contribution some of these with you and even though long distance race. Referring to EN that the details are based on ultra marathon again to RAAM, if I were to I can’t even events, I believe that the specifics are ride an average of 20 hours a remember definitely applicable to anyone doing an day and take a mere 5 minutes which edition endurance event. And yes, while some off every other hour (which it was (it’s in the low to mid 20s, I of these things may sound a bit esoteric, doesn’t sound too unreasonable, believe). Anyway, it’s been a great eight I still think they’re of value and worth given the nature of RAAM), years for me so far, and I’m looking considering… that’s a total of 50 minutes for forward to many, many more years of every 24 hour period where working here and helping you athletes. 1) When you’re in a race, don’t no forward progress has been let what anyone else is doing made. Over the course of 10 Motivation affect or influence what you’re days that’s over 8 hours where doing. My father, who was on no progress was made. That’s As most everyone knows, my chosen all my RAAM crews, used to huge! In all honesty, a good sport was ultra marathon cycling. remind me that I had no control reason why I was successful From 1987 until I retired from over what any of the riders in most of my races wasn’t active competition in late 2002 (after were doing and, as a result, I because I was terribly fast or completing history’s only Double shouldn’t waste any precious anything like that, but rather Furnace Creek 508), I learned an awful energy worrying about what because my crew and I were lot about supplementation and fueling, they were doing. What was very good about not wasting which is information I am always eager under my control was knowing time with unnecessary stops to share with endurance athletes. The what was right for me in terms and/or overly long sleep breaks; overwhelming majority of what I learned of pacing, sleep break strategies, we treated all stops like mini came via “the school of hard knocks,” etc., and that’s what I needed to “Indy 500 pit stops,” knowing which is to say that I wasted more than focus my energy on. Speaking that every minute counted. my share of money on supplements and purely in RAAM terms, when Efficiency is key – you don’t fuels that over-promised and under- you reach day five, day one want to rush through things delivered, and made more than my is going to seem like it was a haphazardly, but you don’t share of mistakes regarding fueling month ago so you don’t want want to be lethargic either. Be and supplementations. Some of those to go out too hard at the start, efficient and it’ll definitely give mistakes were really disastrous, with which is a common mistake you an advantage, and you’ll be a couple of them nearly costing me my that so many riders make. The rewarded by the time the race is life. That’s why I am so passionate about way I see it, if someone goes completed. sharing my experiences with other out harder than I know I can or athletes, so that they don’t have to go should, and is able to maintain 3) Everything gets better. I down the exact same road I did and that pace throughout the realize it sounds a bit esoteric perhaps not spend nearly as much time, race, they’re going to beat me but (again, speaking in RAAM money, and energy as I did learning anyway. Bottom line is to not let terms) the long, dark night will what I now know (which again, came the what any other competitor may eventually change to sunrise; hard way). be doing influence how you do see STEVE on page 5 4 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059

STEVE from page 4 as a whole (a yard is hard). athletes I’ve ever known, the long and seemingly endless Michael Secrest, said that climb will eventually have a 6) Past doesn’t necessarily many years ago and I’ve never summit; the wind will sooner mean prologue. Even if you’re forgotten it. In fact, the full or later stop, and you’ll feel a currently feeling kind of lousy, quote became my “mantra” of whole lot better staying on the it doesn’t mean you can’t and sorts and it’s how I approached bike and working through it won’t feel better later on. A all my races: “Success doesn’t and making progress (slow as it former RAAM winner once necessarily mean winning all may sometimes seem) than you told me that doing RAAM the time. Success is having will by getting off the bike and (and I’d imagine this would be the courage to face your fears complaining about it. true for any endurance/ultra while still having the guts to go endurance race) is basically on.” That’s an attitude worth 4) Everyone is hurting out there so problem solving on an ongoing adopting, wouldn’t you agree? don’t feel as though you’re alone basis. To me, this simply means in what you may be feeling. It that things may not always go doesn’t matter if you’re in first according to plan, the original Special “Shout Out” place or last place; everyone is “game plan” may not always go going through the same things the way you want it to, so you I am completing my column for this mentally, emotionally, and have to be flexible and work edition of Endurance News from a hotel physically. Also, no matter what room in Burley, Idaho, where I spent you may think at times, you the past weekend working at the annual are not the slowest person out Vikingman Triathlon (www.vikingman. there. Bottom line is that it’s org). The next race I’ll be attending/ really easy to psych yourself working is the Battle at Midway out, especially the longer into Triathlon (www.bamtriathlon.com), the race you get, so you simply and since it’s fairly close to where I’m have to remember that you’re currently at, it made sense to stay in the not alone in feeling what you general area versus driving 600+ miles may feel (and you will probably back to Whitefish, then 700+ miles down go through every permutation to Midway, Utah only a couple days of emotional feeling there is)... later. trust me, everyone is feeling the same darn thing. Anyway, my “shout out” this issue goes to Lisa Clines, the race director of the 5) An inch is a cinch and a yard Muffy Ritz Vikingman Triathlon. Not only is Lisa is hard. Endurance races are Photo : courtesy of Muffy Ritz a very good triathlete in her own right too long to think of them in (and an avid Hammer Nutrition product their entirety, especially when through the current situation/ user), this past weekend she proved to you’re already hurting and/ problem, knowing that it can me, and to all the racers, that she’s a or tired. In RAAM terms, you (and usually does) get resolved. darn good race director as well. This is can’t think about Kansas when especially impressive considering this you’re still in Arizona (or, if 7) Take the race element out is the first race she’s directed. Now, the you’re doing an iron-distance of it. Forget about it being a weather in this area of southern Idaho triathlon, you can’t think about race and just do what you love is usually quite mild in mid-June but it mile 13 on the run when you’re doing, which is riding a bike, wasn’t that way at all come race time, one-third the way through the swimming, running… whatever which made it extremely difficult for all bike portion). Why? Because it is that you do. Getting too involved. That includes (perhaps most of it’s simply too much for the hung up on the fact that you are all) the race director. mind to comprehend and it can in a race can drain your energy really psych you out. Instead, and negatively affect your The day before the race it was cold, break the race down into lots performance, while also taking windy, and rainy… thankfully, packet and lots of little pieces, meaning a lot of the fun out of doing it pickup and the expo were indoors. The have lots of milestones to reach in the first place. That kind of morning of the race greeted all of us with along the way. When you get defeats the purpose, don’t you partly cloudy, yet thankfully dry, skies. to one destination/milestone think? I’ve personally found that Unfortunately, it was VERY COLD for you’ve accomplished a goal; now when I don’t focus so intently on most of the race – 38 degrees at the it’s time to get to the next one the race I end up doing better start, getting up to only 58-60 degrees and accomplish another goal. anyway. at the most (it seemed colder than that). Breaking up the race into much It was also VERY WINDY all day long, smaller segments (an inch is a 8) Success doesn’t necessarily more than I’d ever seen in this area of cinch) is a much better way to mean winning all the time. Idaho (and since I lived and trained approach it than thinking of it Former RAAM winner and fairly close to here for 8+ years I know one of the greatest endurance see STEVE on page 7 1.800.336.1977 / www.hammernutrition.com / 5 ENDURANCE NEWS : The Newsletter For Endurance Athletes

STEVIA from page 1 I’m not sure what the distinction is the safety of stevia, government comment: Too much of any substance, between small amounts and high doses, agencies have expressed solid or liquid may be toxic if too much is but when I am training hard I am concerns over toxicity, citing consumed. The term ‘LD50’ describes the consuming a quite a bit of Heed and a lack of sufficient conclusive oral dose required to kill 50% of the lab Recoverite, which both contain White research. animals. Stevia. My 14-year-old son is also a Table 1 compares the LD50 of these regular user. I’ve looked at what is on Indeed, millions of Japanese common substances the Internet about it and it seems fairly people have been using stevia consistent with what the newsletter says, with the health food industry TABLE 1 Note: For taking the position that it is safe and a 165 lb. athlete, that regulatory agencies in both the US & SUBSTANCE LD50 GRAMS/KG BODYWEIGHT Europe saying it is not. It is also unclear translates to to me how it can be legal to use it as a Water 180.0 grams/kilogram 1125 grams sweetener in a product when it is only Stevioside 15.0 grams/kilogram (112,500 mg) of approved as a dietary supplement. I’m Vitamin C 12.0 grams/kilogram steviosides. interested in your position on this topic. Sodium Chloride 3.0 grams/kilogram Reference: The replies from Steve and Dr. Bill Arsenic 0.76 gram/kilogram Akashi and Yamamoto Steve: for over 30 years with no reported a Stevia-LD50 was 15g/kg in I found the following information at reported or known harmful oral administration (1975). 15g/kg means http://en.wikipedia.org/wiki/Stevia. It’s effects. Similarly, stevia leaves 15 grams of Stevioside for every 1 kg (2.2 quite interesting and confirms my belief have been used for centuries lbs.) of body weight. that stevia is not only extremely safe, in South America spanning Bottom line: Considering the safety but healthy as well. Here’s a portion of multiple generations in record of stevia, plus the fact that its the information from Wikipedia... ethnomedical tradition as a LD50 is 5x higher than salt, and even treatment of type II diabetes.” higher than vitamin C, the tincture “A 1985 study reported of stevioside formulated in Hammer that steviol, a breakdown In my opinion, and I’m quoting Dr. Nutrition products should not be of any product from stevioside and Misner here (so it’s his opinion as well), concern. rebaudioside (two of the sweet stevia “is a completely safe natural steviol glycosides in the stevia nutrient and a much better choice than leaf), is a mutagen in the sugar added to sweeten foods.” Dr. presence of a liver extract of Misner, in an email I have on file from pre-treated rats — but this him, stated that he can find nearly finding has been criticized 700 references on Medline “to imply a on procedural grounds that carcinogenic relationship of cancer to the data were mishandled in dietary sugar.” Interestingly, however, such a way that even distilled the “regulatory agencies” consider sugar water would appear mutagenic. to be GRAS (generally recognized as More recent animal tests have safe). In my opinion, that gives a fairly shown mixed results in terms of clear indication as to why it’s only toxicology and adverse effects of approved as a dietary supplement. stevia extract, with some tests finding steviol to be a weak More information can be found at: mutagen while newer studies • http://www.raysahelian. find no safety issues. com/stevia.html (Note: Dr. Ray Sahelian is a very well- Other studies have shown stevia respected nutritional scientist) improves insulin sensitivity • http://stason.org/articles/ in rats and may even promote wellbeing/health/Stevia-The- additional insulin production, Sweetest-Substance-on-Earth. helping to reverse diabetes html and metabolic syndrome. • http://www.cookingwithstevia. Preliminary human studies com/stevia_faq.html show stevia can help reduce • http://www.organicconsumers. hypertension although another org/articles/article_7140.cfm study has shown it has no effect on hypertension. Despite these Dr Bill: more recent studies establishing Steve is absolutely correct and I have little to add, except a perceptive 6 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059

STEVE from page 5 how windy it can get). The wind was HOT TIP constant, at least 25 mph all day long, with gusts much stronger than that. I Race Day Boost for cycling stage races have to admit that I was so glad to not If you’re a cyclist involved in a multi-day possible after the race, with another dose be racing or race directing; all I had to do was keep everything in my booth from stage race, this Race Day Boost protocol of Race Day Boost (mixed in warm/hot blowing away. - while not having any specific scientific water as described above) later in the day/ studies to back it - has been proven quite evening. Anyway, Lisa and her staff/volunteers successful with hundreds and hundreds of came through with a world-class effort despite the less-than-ideal conditions. cyclists over the years: 3) Follow this twice daily “maintenance All day long she remained enthusiastic dose” protocol after each stage. and was tireless in her efforts in making 1) Follow the same 4-day loading protocol sure that the all the racers’ needs were as is usually recommended: Take 1 level 4) Do not take Race Day Boost in the taken care of. I tend to think that being teaspoon of Race Day Boost 4 times per morning prior to the start of the next stage. a race director is one of the hardest, most thankless jobs there is, but day, for 4 days prior to competition. We Lisa—especially in this, her first race suggest mixing each teaspoon serving in Following this protocol will help you reap as director—proved more than up to the 3-4 ounces of warm/hot water. After the the powerful ergogenic benefits of Race task. So a special “shout out” to you, powder dissolves consume immediately. Day Boost for every stage of the race, but Lisa, and all involved in putting on this year’s race. The Vikingman half iron 2-4 ounces of fruit juice and/or ice can without overwhelming your body with too distance triathlon is a great event and be added if desired. Do not take Race Day much of the product. Of course, make sure offers a very triathlete-friendly course. Boost the day of the event. you test Race Day Boost in your training So next year, if you’re planning a mid- prior to using it in a race. June half iron tri, you owe it to yourself to check this one out. 2) Take 1 level teaspoon of Race Day Boost with your recovery drink as soon as Oh yes, I’d be remiss if I didn’t mention that two Montana-based athletes won the race. Jay (Coach Jay) Marschall, from Billings, MT, won the men’s division in 4:49:34, and Kaylene (Kay) Uibel of Kalispell, MT (just south of Hammer headquarters), won the women’s division and placed 8th overall in a time of 5:18:59. Both are outstanding times, especially given the extremely cold and windy conditions that prevailed. Great job Jay and Kay!

I’ll be on the road a lot this summer and I hope to see you at one of the races I’ll be attending. If you do happen to be attending or competing in one of these races please do come by the Hammer booth; it’d be great to see you!

Have a great summer!

1.800.336.1977 / www.hammernutrition.com / 7 ENDURANCE NEWS : The Newsletter For Endurance Athletes

PRODUCT SPOTLIGHT Anti-Fatigue Caps The endurance athlete’s secret weapon

Steve Born

This product was featured in Endurance accumulation.” News at about this time in 2005, a I immediately began taking OKG full three years ago. And while I’m not (Colgan, Michael. supplements in my longer workouts and usually in the habit of recycling old Optimum Sports races, and I could really see a difference material, I do believe it’s justifiable Nutrition. New York: in regards to less fatigue. As a result, I here, especially since it’s been three Advanced Research wondered if there were other ammonia- years since it was discussed. I also feel Press, 1993, pp. 282-3) scavenging nutrients I could consider. compelled to do so because this happens After quite a bit of research, I located to be my favorite product in the entire Well, Colgan’s words were all I needed two more likely substances in a book by Hammer Nutrition supplement line. to begin my investigation to determine James Balch, M.D. – the amino acids Here’s the history as to why this is so… which nutrients could aid in the removal aspartic acid and citrulline. Balch had of performance-robbing ammonia. I only this to say about these two amino acids: Several years ago, as the desire to had to read a bit further to get some improve my athletic performance answers. Later in his book, Colgan “Because aspartic acid naturally via the use of nutritional discussed the tremendous losses of increases stamina, it supplements intrigued me more and glutamine during exercise and why it is good for fatigue and more, I came upon a section in a book wasn’t the best idea to replenish these plays a vital role in by Dr. Michael Colgan that discussed losses with supplemental glutamine. metabolism. Chronic ammonia and its detrimental effects on Instead, he suggested a nutrient called fatigue may result from performance. Colgan wrote: OKG (ornithine alpha-ketoglutarate). low levels of aspartic acid, because this “A second inhibitor of “… glutamine is not leads to lower cellular exercise, happening used with catabolic energy. It is good for simultaneously with the patients because it adds athletes, and helps to accumulation of acidity, to the ammonia burden. protect the liver by is accumulation of To overcome this aiding in the removal ammonia. All anaerobic problem researchers of excess ammonia. … and endurance exercise in France developed Citrulline promotes produces oodles of alpha-ketoglutarate, energy, stimulates the the stuff. Bad news! which has the same immune system…and Ammonia is toxic to carbon skeleton as detoxifies ammonia...” all cells, reduces the glutamine, that is, (Balch, James F. formation of glycogen, provides a substrate for Prescription for and inhibits the glutamine, but contains Nutritional Healing. energy cycle. It has virtually no ammonia. Garden City Park, NY: devastating effects on Far from adding to Avery Publishing Group, brain function. We still the ammonia burden, 1997, pp. 36-37) don’t know how much it alpha-ketoglutarate contributes to fatigue, acts in the body as an Bingo! Ammonia scavenging nutrients but we do know that ammonia scavenger. #2 and #3 discovered! Now all I had to the higher your blood Ornithine also acts as do was find a source from which to buy ammonia, the poorer an ammonia scavenger. them (which I eventually did), and then your performance. So The combination of the assemble, in my own kitchen, ammonia- the second thing that two is a potent way to fighting packets to take during my a successful ergogenic reduce your ammonia events. And that’s just what I did for supplement has to do burden.” (pp. 377-78) many years in my ultra cycling career. (note: bold mine). is reduce ammonia see AF on page 9

8 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059

AF from page 8 tissue, that is, when your body literally the bloodstream, aids the function of feeds upon itself, metabolizing the RNA and DNA, and helps to protect Fast-forward a few years protein from lean muscle tissue to satisfy the liver. Additionally, the potassium/ energy requirements. This complicated magnesium aspartate compound Now, the original Anti-Fatigue Caps “amino acids-to-glucose” process increases production of a key substrate, product was pretty darn effective, though produces huge amounts of ammonia as oxaloacetate, which is involved in energy it contained only the aspartic acid a by-product, which again, is a primary production. component (in the form of potassium/ culprit in fatigue. So the first step to magnesium aspartate). After discussing preventing fatigue is to prevent muscle L-Citrulline – Citrulline is an amino my successful, long-term usage of OKG cannibalization by using a fuel with the acid found in plant foods such as onions and citrulline with both Brian and Dr. right amount of the right (non-ammonia and garlic. Citrulline detoxifies ammonia Bill, and how effective it was for me producing) protein. Use Perpetuem or and, like aspartic acid, is used to treat and several other riders I turned my Sustained Energy and you’ve got that of fatigue. It promotes energy and “secret potion” on to, we decided to covered. stimulates the immune system. add OKG and citrulline to the existing Anti-Fatigue Caps formula. I’m very During your OKG – Both thankful we did and that it’s an all- longer workouts ornithine and alpha- in-one formula, because it sure makes and races, it’s an ketoglutarate (OKG) things a lot easier than taking the three excellent strategy provide a readily different components separately. Brian to go beyond that available, non and Dr. Bill took the product formula first line of defense ammonia-producing one step further by adding the patented and provide source of glutamine in Enzyme Enhancement System™ blend your system the body. Glutamine of digestive enzymes to ensure maximal with additional is depleted at high absorption. ammonia-removal rates during exercise support. That’s but cannot be replaced Needless to say, it’s an amazing where Anti-Fatigue with regular glutamine “ammonia scavenging” product, and Caps comes in. as it creates excess there’s nothing like it that I know of in It’s a one-of-a- ammonia on its own. the supplement industry, and here are kind product OKG increases the the reasons why… combining a potent amount of glutamine arsenal of three in the muscle and A major enemy of endurance athletes known ammonia- also helps prevent is the accumulation of excess ammonia, scavenging muscle catabolism. which compromises athletic performance nutrients— Repeating Dr. Colgan’s big time. Your body produces ammonia aspartate, quote from earlier during exercise as a natural by-product l-citrulline, and in this article: “Both of protein metabolism. It doesn’t matter OKG. ornithine and alpha- what type of exercise you do, aerobic ketoglutarate act in the or anaerobic, you will still produce The Anti-Fatigue body as an ammonia ammonia; it’s unavoidable. Problems Karen Hunnicutt scavenger.” arise during longer distance efforts Caps Formula Photo : Dan Apgar (approximately 3-5 hours and beyond) Potassium/ Now, if all Anti- when ammonia accumulates in the Magnesium Fatigue Caps did was blood, and then ends up in muscle tissue. Aspartate – I think what Dr. Balch aid in the removal of excess ammonia it’d Repeating Dr. Colgan’s statement from says about aspartic acid is about as be completely worth it. However, these earlier in the article, “Ammonia is good as it gets regarding the benefits of nutrients do more than that and provide toxic to all cells, reduces the formation this amino acid: “Because aspartic acid these additional benefits: of glycogen, and inhibits the energy increases stamina, it is good for fatigue cycle.” One study examined the changes and plays a vital role in metabolism. It is • More consistent energy from in blood ammonia levels in humans good for athletes and helps to protect the the conversion and increased during exercise and determined that the liver by aiding in the removal of excess production of a key substrate, higher the blood ammonia, the poorer ammonia.” oxaloacetate performance will be. Studies (Agersborg and Shaw 1962, • Support in the prevention One way to help prevent excess ammonia Hicks 1964, Gaby 1982) have shown that of muscle tissue catabolism accumulation is to use Perpetuem or a magnesium + potassium + aspartic from effective, non-ammonia Sustained Energy as your primary fuels acid combination provides substantial producing glutamine during workouts and races that exceed benefits in the prevention of fatigue. replenishment two or three hours. These supply an Aspartic acid also combines with other adequate of amount of protein to prevent amino acids to form molecules that the “cannibalization” of your lean muscle absorb toxins and remove them from see AF on page 10

1.800.336.1977 / www.hammernutrition.com / 9 ENDURANCE NEWS : The Newsletter For Endurance Athletes Pre-Workout/ Race Fueling Professional triathlete Matt Seymour fuels right. Photo - Joe Aspatore Steve Born

Q: I’ve always assumed that when you off liver glycogen stores, which were insulin will still be elevated and active, train, you shouldn’t take in any carb- depleted during the night to sustain and that will increase the rate at which type fuel for at least 40 minutes into the metabolism. None of these AM-consumed your body depletes its glycogen stores. workout, (unless it’s your second workout carbohydrates find their way into muscle of the day). As I understood it, this was glycogen stores; that (muscle glycogen As Dr. Bill puts it, “For a fit athlete because of two reasons: storage) cannot be influenced/affected doing a two-hour event or more, eating without the glycogen synthase enzyme, carbohydrates sooner than three hours 1.) You have glycogen built which is only present and/or highly prior to the event start will make a up in your system from the active after a glycogen depletion exercise significant [negative] difference. To the night before. session. Once liver glycogen stores are degree insulin levels are elevated at 2.) The faster you fuel, the topped off, excess blood glucose levels— the start of a race, the greater the body faster your muscles go in the words of Dr. Bill—”needlessly spends it muscle glycogen for energy through your glycogen raise hormones to initiate fat store production. The lower the insulin levels stores. mechanics.” at the start of the event, the better your body spares available muscle glycogen So by waiting to fuel you were trying to So the goal with the pre-race meal is to stores. If you are doing a sprint event train your muscles to go through their top off liver glycogen stores and it takes lasting 2-120 minutes, you can consume glycogen stores more slowly. Is this true? only a small amount of carbohydrates carbohydrates up to one hour before with Can you essentially train your muscles to to accomplish this; you don’t need to no issues with energy reserves.” store more glycogen? consume an 800+ calorie “mega meal” as some would suggest. By completing Dr Bill also writes, “During exercise A: Unless there is some research food consumption three hours prior to insulin release is inhibited because available that I am unaware of, I do not the start of a prolonged training session/ sympathetic nervous system hormones believe that it’s necessary (nor beneficial) race, insulin levels are allowed to go back are released and concurrently exercise to prolong fueling after exercise in the to waking fasting levels. However, if fuel augments muscle uptake of glucose from hopes of “training the body” to preserve is consumed sooner than three hours exogenous intake accompanied by lower its glycogen stores. prior, insulin levels are still elevated insulin levels and effects.” and active, which means that muscle When we consume carbohydrates upon glycogen oxidation rate is also high. waking, prior to a morning event, In other words, by eating too close to what we are accomplishing is topping the start all the hormonal influences of see FUELING on page 11

AF from page 9 • Additional support in the mine and it’s definitely a product you prevention of cramping due to should consider, too. the aspartate component being chelated to magnesium and You wouldn’t need to take Anti- potassium Fatigue Caps daily, but it can be an invaluable ally during major endurance Anti-Fatigue Caps may not be the circumstances, such as an extra-long premier supplement in the Hammer workout, an Iron-distance tri, or to make Nutrition line (I’d give the nod to a great day out of that epic ride. I think Premium Insurance Caps, Race Caps it’s a good idea to always have a bottle at Supreme, and Mito Caps there) but oh, hand, even if it’s only used infrequently. does it ever work well under specific Stored correctly, the product is stable for conditions and for certain applications. several years. It’s been a long-time “secret weapon” of

10 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059 Phytoestrogens from soy protein Problematic for athletes, especially male athletes? Bill Misner, Ph.D.

Phytoestrogens from plant lignans or Consuming GMO-free soy protein isoflavonoids from at least 15 plants generates anabolic sequences desirable behave within the body like weak for the health-conscious male and estrogens. Phytoestrogens are so female endurance athlete, especially chemically similar to estrogen that the 40-and-over athletes. If allergenic, they bind to the estrogen receptors on thyroid, or digestion issues are present, the cells within the body. It should be then another protein should be selected. emphasized that they do not initiate Soy’s phytoestrogen properties block the the same biological effects that true effects of potent endogenous estrogens, estrogens exert. with no known gender effects to males or females as reported from the literature. Phytoestrogens paradoxically act as The net result from soy protein anti-estrogens, effectively diluting the consumption is anabolic lean muscle impact of the body’s own production of mass gain. While I regard soy as an estrogen, because they occupy the same excellent dietary protein, alternating soy receptor sites (estradiol receptor sites) with other lean dietary proteins during that would otherwise be occupied by training presents a responsible and endogenous estrogen. Therefore, plant defendable rationale. phytoestrogens protect the body from the detrimental effects of excessive estrogen. The healthy foods and supplements that introduce phytoestrogens into the diet are Mexican wild yam, black cohosh, red clover, licorice, sage, unicorn root, soy, flax seeds, and even tiny sesame seeds. None of these foods are associated with behavioral change or hormonal modification.

FUELING from page 10 As a result, unless one consumes more The take-home points from all this are calories during exercise than can be that: effectively replenished, the effects of insulin during exercise are minimal and • Insulin is THE hormone thus, there is no need to postpone fueling involved in regulating the effect after exercise commences in the hopes of of carbohydrate metabolism. If preserving muscle glycogen stores. it’s elevated then carbohydrate metabolism/glycogen depletion For more detailed information regarding rates are also elevated. pre-workout/race fueling, see the article • During exercise, the amounts “The Pre-Race Meal” in The Endurance and effects of insulin are Athlete’s Guide to Success. minimized due to the influence of other hormones.

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

Junior Development Tieni Duro rider Photo : Jason Kent Cycling Hammer Nutrition supported teams

Steve Born

While we at Hammer support pretty Team Rubicon At Tieni Duro, we believe the lessons much everything associated with learned from cycling are metaphors for “endurance,” we have to admit that www.trubicon.org life. These lessons include developing we have a special affinity for cycling. personal discipline on and off the bike, At first, Rubicon was created as a So much so that we’ve become more overcoming hardship, developing an women’s only team, believing that the and more passionate about supporting ability to “dig deep”, and most of all team should encourage and support teams that focus a good portion of their sacrificing yourself to bring honor to this often overlooked and unsupported energy on the development of their junior your teammates. In races, our boys and group of competitive athletes. However, members, the riders that represent the girls are expected to conduct themselves the team soon realized that it could help future of professional cycling and who in ways that reflect positively on their another poorly represented demographic may very well be tomorrow’s major tour team, their families, and themselves. contenders. in the cycling world: youth cyclists. Succumbing to their nurturing sides, We recognize that we are fortunate to the team decided to adopt young people Here are some of the clubs that we’re live in an area that has a rich tradition interested in cycling into the Rubicon currently supporting, along with their of bicycle riding and racing. We also fold. web sites and some information from understand that with the area’s strong their respective web site: tradition comes a deep responsibility for U23 DEVELOPMENT FOCUS our youngsters to reflect positively on the cycling community as a whole. This Team Devo • Create opportunities to help develop includes riding responsibly, learning young athletes. proper technique and etiquette, and www.teamdevo.net • Focus Rubicon’s young athletes by “giving back” to our community. To that - training The future of American competitive end, our program includes specific skills - coaching success in mountain bike racing can clinics, in-class training, and ongoing - national race / pro race be found in our nation’s junior cyclists. efforts to bring the benefits of cycling to selections that will showcase talent DEVO is committed to ensuring that others in our community less fortunate • Develop professionalism in young these riders are respected, promoted and than us. given every opportunity to improve and athletes on and off the field of play. • Connect with pro teams and governing reach their goals. Founded in 2002, Tieni Duro has grown bodies to create opportunities to move organically through the commitment and young athletes up to the pro level. DEVO is an internationally recognized passion of its founders and supporters cycling team that develops young to produce nationally ranked Junior competitive cyclists in the disciplines Cyclists and numerous high-performing of mountain bike, road and cyclocross. Tieni Duro Junior Cycling young adults. We intend to become For ten years, DEVO has been to the premier junior amateur cycling junior cycling what Little League is Development Team team in California and remain a Top 10 to baseball. We continually search the Nationally ranked team while having U.S. for talented cyclists ages 13-22 www.tieneduro.org fun and great experiences together on and read through dozens of resumes Tieni Duro Junior Cycling Development and off the bike. to find quality athletes with strong Team is a non-profit organization scholastic backgrounds to invite into the focused on developing young cyclists Tieni Duro is a Junior ONLY program. program. DEVO provides a nurturing into capable, safe, competitive racers. As the cyclist turns 19, it is time to move team environment and coaching support Our mission is to create an environment on to a different team to continue their to help these competitors succeed in where boys and girls reach to achieve growth. Some riders will go on to ride for reaching their goals and realizing their their personal best through cycling and their collegiate team, while athletic potential. competitive sportsmanship. see CYCLING on page 13

12 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059

CYCLING from page 12 The Montana Junior Cycling Foundation Junior Cycling is the foundation of our some will look for placement on a (MJCF) will promote competitive cycling future in the sport. Without a solid base, U23 Development team. Tieni Duro is through member’s participation in races, we have no chance of growing the future constantly keeping in touch with various group rides and one on one interaction of professionals in cycling. Pro and Development teams. For those with riders through the encouragement that are capable of moving up to race of coaches and mentors. The MJCF JETCycling is dedicated to making sure competitively at the U23 level, we will motto will be: “Safety, Fun and Racing, we train, teach, and race in a healthy, provide recommendations to the various through Coaching, Competiton, and happy, and fun environment. U23 Development teams. Education.” More information and sponsorship

Montana Junior Cycling JET Cycling For more information about these teams, please visit their web sites. www.jedzilla.org www.jetcycling.net/index.html Also, we’re always looking for high- quality junior development teams to The purpose of the Montana Junior JET Cycling has a vision to grow the consider sponsoring. If you’re a member Cycling Foundation is to promote sport of cycling in North America. of such a team, or know of a team that competitive cycling in all it’s different Our goal is to develop a junior cycling Hammer Nutrition should be sponsoring, disciplines to 13 to 18 year olds development program that rivals that of please email us at sponsorship@ throughout the state of Montana. club sports. hammernutrition.com from September 1, 2008 to November 30, 2008 JET Cycling Junior Girls Rubicon - Race Report - Race Report Enumclaw Stage Race: away from a hard charging field (dang) and Shaun The guys are starting to click now, first up the took 4th with Roman in 5th. Here is a picture of our Junior Girls. L to Enumclaw stage race. The guys opened up with R – Rachel Cross – California Criterium State at 10k time trial followed by a criterium and road Next up for the team in Yellow - Champion, Millie Tanner - #1 in Southern California race. In the evening session on Saturday was the and Nevada Region, Colleen Cross – #2 in the criterium. Roman had taken the lead in the TT July Southern California and Nevada Region, and #1 in sitting in 11 place, on GC. So Josh, Logan, Carson Track! Thank you to Hammer Nutrition for helping made sure nothing got away, setting up Roman and 8-13 –Cascade Classic (NRC) us and giving us the products to succeed. We use Sean for the finish. Roman took 6th in the criterium, 16 – Gastown Criterium, BC Superweek Vancouver HEED, and Recoverite. Plus the Hammer Gels are moving Roman up to 7th on GC. Canada awesome. 17 – Tour de Burnaby, BC Superweek, Vancouver The road race saw rides from strong teams such as Canada Fueling is a very important part of our routine and Hegman-Bergman, BMC and others try and launch 18-20 – Tour de White Rock, BC Superweek, we need every ounce of energy to compete. We riders off the front to gain seconds to move up on Vancouver Canada are thankful for a product that helps us with our GC. On the last lap, Logan and Shaun worked to 18-20 – Alpenrose Velodrome Challenge, Portland, performance. bring back the break, but two riders stayed away Oregon * Track –however Carson watched over Roman in the race 25-26 – FSA Grand Prix / NW Velodrome Thank you. and with the last 300 meters to go, Carson sprinted Championships * Track Jet Tanner taking Roman with him and placing Roman 4th in 27 – Vancouver Court house Criterium, Vancouver WA the day’s stage with Carson in 5th. The teams effort kept Roman safe in 7th over all GC and moved August Carson up to 10th. 6-10 US National Road / Time Trial Championships Ballard Twilight Criterium: (Elite & U23), Orange County, CA Ballard Washington again hosted the Ballard 8 – Portland Twilight Criterium twilight criterium and the guys in yellow made 13-17 Tour of Utah (NRC) the trip up to Seattle to race it and hand out LIVESTRONG wristbands to the kids. We took about 50 wristbands up and they where all gone is a short amount of time. The game plan, set Shaun up for the win. Josh, Logan, Roman and Carson worked pretty hard to make sure nothing got too far out of reach that couldn’t be brought back. Josh went on the attack a couple of times, as shown in photo 2 above. Shaun stuck to Roman’s wheel like glue as the lap counter showed 5 to go. Two guys got off the front and we thought they would be caught by the last lap, but they managed to stay

1.800.336.1977 / www.hammernutrition.com / 13 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Salt Stains What do they mean?

Steve Born

We receive a variety of questions on compromised. I therefore hypothesize loss predictably lowers sodium in sweat numerous occasions regarding this topic, that Endurolytes—with a broad loss. [This is] because the body perceives primarily these particular questions: spectrum of electrolyte mineral dose— low sodium transit as those unnecessary keeps mineral balances from triggering to excrete, because as such electrolyte • “What does it mean if you are hormone-messenger alarms that balances in moderation reduce the need encrusted in salt after long contribute to muscle fatigue, spasms, to activate survival excretion pathways. workouts?” cramping, and eventual failure. This Hypothetically, this is rational. • “ Is that a sign you took too hypothesis is supported by compatible much or too little electrolytes?” doses determined by anecdotal reports Steve’s note: Some salt stains are to from the field of endurance athletes be expected as perspiration dries on Dr. Bill replies: Salt stains are the comparing effects of no Endurolytes the body and clothing. However, large result of a high perspiration rate for with favorable applications. A more amounts of salt stains on the clothing evaporative cooling, a survival priority. precise test would be to measure serum suggest that you may simply be sweating Core overheating drives the body to electrolytes with and without using more profusely during exercise than profusely sweat copious loss of waste Endurolytes to determine if compatible others... more sweat = more salt stains. byproducts including mineral salts. dose reduces your electrolyte loss. Additionally, what Dr. Bill writes (“… What individual loss of what mineral consuming high sodium converts into could be confirmed by lab blood serum We know consuming high sodium high sodium loss in sweat and urine”) mineral profile following an exercise- converts into high sodium loss in sweat suggests that salt intake during exercise induced salt stain event. and urine. We know consuming low and/or in the diet may be too high, which sodium converts into lesser sodium is something to monitor and address. Sodium is not the only mineral the loss in sweat and urine than high Ideally, daily sodium intake closer human body must monitor levels of sodium. Therefore, replacement of low to 2000-2500 mg/day instead of the when it is overheated, though it also sodium with other potentially depleting 7000-8000 mg/day that the majority of is a survival chemical when volume is electrolytes during high sodium sweat Americans consume.

HOT TIP Become a Satisfying hydration requirements prior to a workout or race world-famous athlete! Here are a couple recommendations for race (about 17 ounces per hour), ceasing ensuring that you’re properly hydrated prior consumption about 20 minutes prior to the Okay, so maybe ‘world-famous’ is a bit to the start of a workout or race: start. of a stretch but we do want to include YOU in our 2009 catalog, other printed materials, or on our website. Round *** 80-100 ounces (roughly 2.4 - 3 liters) of Each of these recommendations has at least up those awesome action shots of you water during the four hours prior to the start some research backing. Still, you need to doing what you do and send them in. of the race; ceasing consumption about 20 determine what works best for your system Please put PHOTO SUBMISSION in the minutes prior to allow the stomach to empty. and the particular logistics of the race or subject line and include the name of the training session ahead. Also, if your workout race and any photographer information *** 500 ml (about 17 ounces) of water about is in the 2+ hour range or longer, make sure in the body of the message. Copyright- two hours before exercise. you’re drinking water only (no calories for 3 free photos are preferable. hours prior to the start!). If it’s under 2 hours *** One liter of water (about 34 ounces) then the use of HEED is perfectly acceptable. Send copyright-free photos to : in the two hours prior to the start of the [email protected] 14 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059

Partners Hammer Nutrition supported organizations

Steve Born

In addition to the hundreds of Hammer complications which may include kidney International Christian Nutrition sponsored athletes, teams, failure, blindness, heart disease, stroke, Triathlon Network and coaching services—not to mention and amputation. Since its founding in the 2000+ events we sponsor annually— 1970 by parents of children with type “The International Christian Triathlon Hammer Nutrition supports a number 1 diabetes, JDRF has awarded more Network is a network of individuals, of organizations as well. Here are some than $1.16 billion to diabetes research, ministries and organizations that love of the primary organizations we support, including more than $137 million in the Lord and are involved with the sport with a brief synopsis from their web site FY2007. In FY2007, the Foundation of triathlon. Some of the ministries and about each: funded 700 centers, grants and organizations involved are, Athletes fellowships in 20 countries.” For more In Action, The Fellowship of Christian Diabetes Training Camp information, go to www.jdrf.org. Athletes, Christian Broadcasting Network, ANC Racing, Step up to Life, “Diabetes Training Camp is a unique FCA Endurance Trinity Triathletes and Iron Prayer fitness, exercise and multi-sport training Services. The purpose of the ICTN is camp geared towards all persons with “FCA Endurance is a Sport-Specific to engage and link together triathletes diabetes.” For more information, go to Ministry (SSM) of the Fellowship around the world, equip them to serve www.diabetestrainingcamp.com. of Christian Athletes.” For more the Lord and encourage them in their information, go to faith. The ICTN is not a ministry in Diabetes Sports and Wellness www.fcaendurance.com. and of itself, but is a network of those Foundation who are interested in seeing the love International Christian Cycling Club of God spread throughout the triathlon “Diabetes Sports and Wellness community. We will promote all Foundation (DSWF) inspires and “IC3 has members all over the world ministries and organizations interested empowers people living with Type 1 and organized rides all over the United in this.” For more information, go to diabetes to embrace health, fitness, and States. Our Mission: To unite Christian www.ictri.net. well being through an active lifestyle. cyclists for a worldwide testimony in Our goal is to give diabetics the practical lifestyle, training, and sportsmanship. We’re honored to be affiliated with such tools, programs and resources and To expose each cyclist we encounter to great organizations. To find out more confidence to start living an active the love and peace of Jesus Christ, so about any or all of them, please visit lifestyle today.” For more information, go they may want to have a relationship their respective web sites. to www.dswf.org. with Him.” For more information, go to www.christiancycling.com. Juvenile Diabetes Research Foundation International

“JDRF is the leading charitable funder and advocate of type 1 (juvenile) diabetes research worldwide. The mission of JDRF is to find a cure for diabetes and its complications through the support of research. Type 1 diabetes is a disease which strikes children suddenly and requires multiple injections of insulin daily or a continuous infusion of insulin through a pump. Insulin, however, is not a cure for diabetes, nor does it prevent its eventual and devastating

1.800.336.1977 / www.hammernutrition.com / 15 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Back Pain

Brian Frank

Back pain? Been there, done that. I Next, you must engage in a consistent treatment. I’m talking about the other ruptured my L5* in January of 2004, core routine (read: done 3-5 times per 99% of us who experience back pain that and it would not heal or respond to week). It can be yoga or Pilates at is not caused by a single trauma, is non- a full year of physical therapy (PT) your local studio or gym. I also highly responsive to PT, and core strengthening and exercises done religiously; I was recommend Graeme Street’s popular exercises only keep it at bay. It usually in constant pain and suffered muscle DVD series Cyclo-CORE training. We flares up at times of maximum stress. spasms. Additionally, I was off the bike offer a Cyclo-CORE package which and had to work lying on the floor with incorporates his most popular DVD’s If you can see a connection between my laptop propped on my knees for two and includes a free $39.95 gift bonus stress and your back pain, reading Dr. years before I figured it out. Let’s just when you buy from us. Click the “Books John Sarno’s books may very well change say it was very stressful. & DVDs” link on our web site to check your life. It certainly did mine. His book it out. Healing Back Pain is an oldie, but it’s my *The symbols L1 through L5 represent favorite and his best seller. It’s available the five lumbar vertebrae. The lumbar Notice that no back muscle for $13.99 from the “Books & DVDs” link vertebrae are situated between the strengthening exercises are suggested. on the Hammer Nutrition web site. thoracic vertebrae and the sacral That’s because almost none of us vertebrae in the spinal column. actually have weak back muscles. On Note: This article, as well as a couple the contrary, they’re fried from over-use others in this issue of Endurance News, A book that I found most helpful is Treat because your core muscles are not doing first appeared as an email reply on the Your Own Back by Robin McKenzie their share of the work. Develop the core Endurance List forum. If you’re not (available for $10.95 from the “Books & and the back muscles can finally relax yet a member of the Endurance List, DVDs” link on the Hammer Nutrition a bit. you’re not only getting this information web site). This book deals only with 1-3 months later than list members do, restoring the lordosis of the lumbar The last step in getting back pain free you’re also missing out on a wealth of spine. This is key because, due to poor is realizing that chronic back pain is other useful information. It’s easy to posture and countless hours sitting almost 100% stress caused; it’s “the join the Endurance List, and there’s no on our bikes and at desks, we tend to new ulcer.” Now don’t get me wrong – cost whatsoever. Click the “HAMMER straighten out the natural negative someone who injures their back, does 3-4 FORUM” link—found in the left column curvature in the lower back. For many, months of PT, and is able to resume their on the home page of the Hammer simply doing this exercise provides pre injury activities with no recurring Nutrition web site—for information on immediate, if temporary, relief from low pain or muscle spasms is the exception. how to become a member. back pain, stiffness in the lower back That person really did have a legitimate and sciatic pains. This is where to start. back injury that responded properly to

16 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059

2008 Events See you at the races!

Out on the course with the Hammer trailer. Photo : Angela Nock Steve Born

It’s safe to say that we’re smack in the Sports Summer Groove 2008 MTB Race (Green Bay, WI) middle of the busy season, especially 15 Hour Adventure Race - www.wemseries.com/stump_ in regards to the number of events we (Pentwater MI) – farm.html sponsor. Every year we increase the www.endurancesports.biz/08su • August 30-31: Grand Teton number of events we support and our mmergroove/08summergroove. Races (Alta, WY) - goal this year is to exceed 2000 events shtml (and) www.gravityplay.com/ www.dreamchaserevents.com/gtr and—in addition to the other products adventureracing/summit.html • September 5-7: Tahoe-Sierra we supply the races, such as HEED and • July 31-August 3: Mountain 100 Mountain Bike Endurance HEED cups—provide over 1,000,000 Race Across the Summits Race (French Meadows, CA) – samples, product brochures, and goody (Steamboat Springs, CO) – globalbiorhythmevents.com bags. That’s right, one million samples of www.geminiadventures.com/ • September 6: EnduraSport Hammer Nutrition products, brochures, mtrats.html EnduraSport Pennsylvania and goody bags! • August 3: Troika Triathlon – The Quakerman Triathlon (Spokane, WA) – (Nockamixon State Park just It would take the pages of three or more www.racecenter.com/troika outside of Philadelphia, PA) – editions of Endurance News to list all the • August 10: Sylvania Triathlon/ www.genesisadventures.com events we’re sponsoring in the upcoming Duathlon (Sylvania, OH) – • September 6: The months, but here’s a list of some of www.eliteendeavors.com/race_ Pumpkinman Triathlon Festival the primary events where Hammer sylvania.htm (South Berwick, ME) – Nutrition products will be: • July 26-27: Adventure Xstream www.pumpkinmantriathlon.com Summit Country Adventure • September 6: Great Illini • July 12-13: Musselman Race (Summit County, CO) Full and Half Distance Triathlon (Geneva, NY) – – www.gravityplay.com/ Triathlon (Neoga, IL) – www.musselmantri.com adventureracing/summit.html www.mattoonbeachtri.com/ • July 12: Siskiyou Out Back • August 10: 5430 Long Course GreatIllini/index.html Trail Run (Mount Ashland, OR) Triathlon (Boulder, CO) – • September 7: Firmman Half – www.siskiyououtback.com www.5430sports.com Iron Tri (Narragansett, RI) – • July 12: Muncie Endurathon • August 17: Pigman Triathlon www.firm-racing.com (Muncie, IN) – (Cedar Rapids, IA) – • September 7: Big Kahuna www.muncieendurathon.com www.pigmantri.com Triathlon (Santa Cruz, CA) • July 13: Chattanooga • August 23: Bulldog 50K and – www.firstwave-vents.com/ Waterfront Triathlon 25K Ultra (Calabasas, CA) – kahuna (Chattanooga, TN) – www.team- www.trailrunevents.com/bd magic.com/tmtri/chattri.htm • August 23: Lean Horse Ultra- This is just a small segment of the races • July 13: Donner Lake Triathlon Marathon (Hot Springs, SD) – we’re sponsoring in the next couple (Truckee, CA) – www.leanhorse.com months! We’re constantly adding new www.changeofpace.com/Donner_ • August 23: Half Vermont events to our calendar and updating our lake_tri.html Journey (Salisbury, VT) web site, so make sure to check out the • July 19-20: Race Across Oregon – www.vermontsun.com/ current list of 2008 Hammer Nutrition (Portland, OR) – halfvermontjourney/ sponsored events on the Events page of www.raceacrossoregon.com • August 24: Steamboat Springs our web site. • July 19-20: Tahoe Rim Trail Triathlon (Steamboat Springs, Run (Lake Tahoe, CA) – CO) – www.5430sports.com www.tahoemtnmilers.org/trt50 • August 24-30: Bicycling Tour of • July 20: Boulder Peak Southern Utah (St. George, UT) Triathlon (Boulder, CO) – – www.planetultra.com/Utah/ www.5430sports.com index.htm • July 26: Salomon/Endurance • August 30: Stump Farm 12 1.800.336.1977 / www.hammernutrition.com / 17 ENDURANCE NEWS : The Newsletter For Endurance Athletes Getting faster as you get older Michael Adsit and his medals The ultimate cycling club & resource center from the Virgina Senior Games Bill Nicolai

But I thought we were supposed succinct form you have two choices: Get unneeded body fat. In the six months to get slower faster, or get older over this last winter where I lost seven pounds I made no attempt at reducing Yes, you are supposed to get slower. Training my food intake. I just paid attention to The aging process at the cellular level, what I ate, not how much. the natural decline of the ability to I am not going to spend much on this produce energy, the decline of ambition subject since it is so amply covered and My view is that my hunger is a good and enthusiasm, all these will tend well understood by most athletes, and guide as to how much to eat, rather to slow you down. But there is an certainly those who read Endurance than attempting to control food intake offsetting factor which is the difference News. The intricacies of base training, according to some artificial arithmetic between your present fitness and speed work, training cycles, heart regarding calories. I would point out the innate potential you possess as a rate zones and etc are probably well that wild animals that eat the natural living human being. Unless you can understood by the readers of this food they obtain from their environments accurately say that there is absolutely publication and are amply covered never seem to exhibit unhealthy nothing you can do to improve, then by authors in great detail, here and amounts of body fat. I suppose they there is the possibility of getting faster elsewhere, I am not going to concentrate achieve this by eating when they are and, in a sense younger. So, if you are on that, but will talk about some other hungry and not by counting calories. I not presently at the limits of human less well know factors that will make you believe that we have the same ability potential in your age range, you probably faster. that they have, as long as we consume can get faster and the issue becomes how food very close to its natural organic to accomplish this. Nutrition state and not the stuff sold in packages in stores. Stated succinctly, we should Physiological verses Chronological age Strangely, the knowledge of which eat like other animals and avoid foods to eat that will be best for you is anything with a bar code on it. There is no doubt that you will be a not very well known or understood by day older tomorrow than you are today many athletes. The best summary of Avoiding the use of alcohol—even in and a year older in 12 months. But if the principles are found in the January moderation. This is one of Dr. Misner’s you increase your fitness it is possible edition of Endurance News in an article most emphatic recommendations and I to offset that by becoming just a bit “24 Helpful Hints” by Dr. Bill Misner. I have found in my own experiences that more physically able in that time. As agree with all of his suggestions and will as much as I would like for him to be a measure of fitness, the speed with offer my own commentary on some of mistaken, he is, as usual, correct. which one does an athletic event is a his points here and add a few of my own good measure, not just to compare with observations. Food to consume while in the act of others, but as a gauge of one’s own exercise progress in training. There does not Low Glycemic index foods—I have found seem to be any limiting age where one that eliminating white bread, white It is not possible to consume natural cannot improve fitness. So rather than rice and pasta is highly effective. Low occurring organic foods in the original “gracefully” accept the infirmities of glycemic index foods such as cooked form while actually exercising. At age and resign yourselves to a gradual whole barley, short grain brown rice and such times, where nutrition is very decline, I propose that the objective breads made only with unrefined whole important, it is best to consume the be to increase fitness and speed. Note grain flours and nuts are effective ways products that have been proven to be that I am not saying that you should to do this. effective and safe for endurance training try to just arrest the decline, but that and competition. Readers of Endurance the goal should be to actually get faster. Lots of fresh vegetables and fruits and News and the Endurance Athlete’s Guide For most of us this is a reasonable and legumes. These seem to really satisfy obtainable goal. Put in a stark and the appetite without contributing extra see FASTER on page 19

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FASTER from page 18 it this way, but I know others who use the placing in athletic events doesn’t mildly caloric beverages such as HEED really seem to matter. Often this is to Success will find all the information to good effect. determined by who shows up the day of necessary regarding such foods in those competition. What does that have to do publications. Injury with my own accomplishments? How Supplementation fast I am with regard to others says In order to get faster you must exercise, nothing about the progress I’m making. you cannot exercise if you become So I like to keep the competition private, As endurance athletes, we require injured. So many Athletes leave the just me verses my own potential. unusual amounts of food. Even the field of play by sustaining avoidable This has resulted in a 20 year path best food choices will leave you short of injuries. The cause of most injury is of discovery and, yes, I’m still getting essential micro nutrients and Vitamins. poor technique. Poor technique usually faster. Because it is impossible to consume occurs due to a lack of mindfulness while adequate amounts of essential nutrients exercising. Some people think that by from food alone it is a good idea to exercising harder, they will improve, and supplement in a limited sense this is occasionally useful, but this only applies if correct It is advisable to engage in technique is used. Because it is possible supplementation of major known to make an activity harder by doing it vitamins (Insurance Caps), joint and incorrectly, that is often done by athletes ligament support (Tissue Rejuvenator) in search of speed. Poor technique done and micronutrients (Phytomax). Given with great effort will never be faster, but the high nutritional demands of a it will probably cause injury, especially training athlete supplementing these while running. This fact is somehow substances makes good sense. not understood, sometimes by even very talented athletes and they are forced into While exercising I also supplement extended periods of recuperation from with co-enzyme Q10 and Idebinone injury that reduce fitness. Sometimes (Race Caps) plus R-alpha lipoic acid the athlete will try to make up for these and L-carnatine (Mito Caps) and I have periods by assuming even greater efforts found that ATP and Anti-Fatigue caps when they feel sufficiently recovered and are also useful. then the cycle repeats. This eventually leads to a person causing such grave Electrolytes are essential and I use injury that they cannot continue to varying amounts of Endurolytes. exercise at all, and they give up. Then This formula is proven successful by they are out of the game and inevitably thousands of athletes and is a better will get slower and older. So, using choice than consuming salt or electrolyte proper technique and staying out of this containing beverages. The reason this grim cycle is your only choice. is so is that your requirement will vary with your personal physiology, heat and Rest and Recovery humidity. You will have to learn from personal experimentation what will work Proper rest—most athletes somehow best for you. I use a base level of two fail to recognize that all of the gains caps per hour, even in cold weather and of exercise come while resting. The increase it up to six per hour or even training we do breaks down out tissues higher in extreme conditions. and enables gains that come as a repair Hydration response when we rest. High quality rest and sleep are absolutely essential to maximizing fitness. Given the choice Personally, I drink water. Since this between another workout and a mid is the beverage of choice for most all day nap, I unhesitatingly recommend living things it is recommended that you that you take the nap, it will benefit you consume it in adequate quantities in more. its normal pure form. As with hunger, I think that thirst is a good indicator of how much to consume. As a cross Final Perspective check, Steve Born’s guideline of 16 to 24 ounces per hour is useful. I don’t like I think too many people get caught up to confuse things by mixing water with in comparing themselves to others. To other substances to get my hydration. me it is an odd fact that despite the Somehow it just seems simpler to do necessity of striving to be always faster, 1.800.336.1977 / www.hammernutrition.com / 19 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Muscle Soreness/ Weight Gain

Coach Al Lyman, CSCS

I’ve been an endurance athlete (running the cellular level. You train hard or long, to the great information that Brian and cycling) for many years. I do yoga damage your muscles, and you hope that provides in his article, I will share that and cross country skiing as a change they recover and rebuild so that when as we age our bodies seem to become of pace. A few years ago, after my first you stress and damage them again, you more “efficient” with calories, and if we cross-country ski workout of the season, are better, faster, and stronger! consume as many at an older age, as we I experienced delayed onset muscle did when we were younger, then over soreness, which I kind of expected. I The problem that we all face is having time, we can or tend to add on a little of remember that it seemed to last longer the patience to allow this recovery that “bonus” fat you’re describing. Also, than usual, but I wasn’t really concerned process to take place. Yes, my friends, since you are likely “borderline” over at the time. Lately, however, my muscles you need more time for recovery! This reaching (not quite over trained, but almost never feel really good. There issue is compounded as we age. As we definitely on your way there, e.g. chronic always seems to be some soreness or get older we just need more time to allow muscle soreness), I believe that lack of stiffness. Is the honest answer that this the healing process to take place. recovery and overall chronic adrenal is the result of many years of intense stress may disturb your body’s ability to exercise and the natural aging process? If you’re experiencing chronic soreness, burn fat as a fuel source, and may end I still exercise hard but I don’t recover assuming you are healthy and there up preventing you from tapping into that as fast from the workouts. I really enjoy are no other issues at play, the simple fat for fuel, which could affect body fat the workouts and the effect they have on fact is that you are training too hard levels. my body with respect to weight control. I or too long too often and not allowing know that I will gain weight if I back off, the recovery process to take place in Bottom line: REST MORE! On a and at my age, it is much harder to lose between these sessions. Rest more, and routine basis, sleep more, take more weight once I gain it. I’ve actually tried you’ll see the soreness dissipate. As you recovery training days between hard to modify my diet, shifting the balance to get older, accept the fact that while you sessions, and make sure you continue more protein, but I am disappointed in NEED to keep the intensity within your to strength train to maintain and even the results. The area between my knees training to continue to perform well and increase muscle tissue as you age, and and my navel is fatter. Any advice on ‘stay young,’ you can’t escape the fact follow the Hammer principles for meal combating the muscle soreness and the that recovery does take longer, so you timing, etc., to ensure you can access dietary issues? must give yourself the time to allow it to those FFA’s [Free Fatty Acids] for fuel happen. At least one more easy or off day during training. Coach Al Lyman responds: between “hard” sessions, or perhaps one more full rest day per week, that kind of The typical muscle soreness that we, as thing. Coach Al Lyman, CSCS endurance athletes, experience, comes Certified USA Triathlon Coach from micro-trauma and tissue damage at Regarding the dietary issues, in addition Certified USA Cycling Coach

20 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059 A Protocol That May Improve Lean Body Mass & Loss of Fat Mass Bill Misner, Ph.D.

One question I receive repeatedly from Whey protein suppresses food intake were lower following the solid trial competitive triathletes and cyclists is (Bellissimo et al. 2008). Suppression compared to the liquid (Tieken et al. 2007). “How do I trim a few pounds fat off of food intake occurs after consuming my waistline or hips? After training, WHEY PROTEINS by -28% compared Result athletes have stimulated appetites that to EGG ALBUMEN, -23% compared lead to calorie excess and rebound fat to CONTROLS, -20% compared to Following each workout I consumed a weight gain above muscle mass weight SUCROSE, and -9% compared to SOY. meal consisting of 50-grams Glutamine- gain. Muscle mass volume is nearly two Acute appetite and energy intake are enriched Hammer Whey protein with times heavier than fat volume weight. equally reduced after consumption 1 ounce of whole almonds mixed with During extreme exercise sessions the of LACTOSE, CASEIN, or WHEY distilled water in a “solid” paste-format. rate of fat vs. the rate of lean muscle loss compared with GLUCOSE, which was In all trials, this protocol reduced appetite favors muscle mass losses greater than consistent with differences in plasma between 350-425 calories per trial. fat mass losses. Why is this? Fat mass ghrelin. Higher CCK responses after tends to be strictly reserved as a survival PROTEINS correlated with satiety but Conclusion mechanism against starvation during did not affect energy intake (Bowen et al. high calorie metabolism. The body gives 2006). Whey, soy, and gluten similarly This protocol utilized 10-workout days up more readily its lean muscle proteins tend to reduce ad libitum food intake 3 may reduce 1-2 lbs fat weight without than fat mass for calorie burning. hours later in lean and overweight males compromising lean muscle mass weight. relative to glucose. Postprandial ghrelin, Total body weight remained the same Hence we all observe fat mass gain GLP-1, insulin, and cholecystokinin may and did not change in spite of calorie more efficient than muscle mass gain. contribute to this HIGHER SATIETY restriction imposed by the appetite The answer therefore for short-term AFTER PROTEIN CONSUMPTION suppression effect. This protocol should reduction of this observed phenomenon is (Bowen et al. 2006). not be attenuated longer than 10 trials intake of high protein, no carbohydrate to prevent physiological adaptation to with a modest digestive-inhibitor fatty Alomnds (Fatty Acid Donor) Reduce calorie restriction. Furthermore this acid donor in a solid-like paste form. Appetite protocol may inhibit performance due to From a variety of published research the deleterious effect reducing muscle summaries, I hypothesized a post- Energy intake recorded was a mean of glycogen stores. workout meal consisting of 50-grams -38% less calories after FREE FATTY Glutamine-enriched Hammer Whey ACIDS compared with triglycerides, References protein with 1 ounce whole almonds and -33% less calories than controls. Anderson GH, Tecimer SN, Shah D, Zafar TA. Protein source, quantity, mixed with water in a “solid” paste-form Free fatty acids empty from the and time of consumption determine the effect of proteins on short-term more than fluid-form would suppress stomach more slowly, with the effect food intake in young men. J Nutr. 2004 Nov;134(11):3011-5. appetite for up to 6-hours. This protocol of stimulating plasma cholecystokinin Bellissimo N, Desantadina MV, Pencharz PB, Berall GB, Thomas SG, Anderson GH. A comparison of short-term appetite and energy intakes in employed over a 10-day period may (CCK) and peptide-YY (PYY) resulting normal weight and obese boys following glucose and whey-protein drinks. lead to fat-weight loss with no loss in in suppressed appetite in healthy human Int J Obes (Lond). 2008 Feb;32(2):362-71. lean muscle mass. Subjects are warned beings (Little et al. 2007). Bowen J, Noakes M, Trenerry C, Clifton PM. Energy intake, ghrelin, and cholecystokinin after different carbohydrate and protein preloads in this protocol may also reduce muscle overweight men. J Clin Endocrinol Metab. 2006 Apr;91(4):1477-83. Epub glycogen stores with dramatic reduction 2006 Jan 24. in endurance energy production. Athletes Solid Mix Paste With Solid Foods Bowen J, Noakes M, Clifton PM. Appetite regulatory hormone responses to various dietary proteins differ by body mass index status despite are strictly advised not to employ this Almonds Reduces Appetite similar reductions in ad libitum energy intake. J Clin Endocrinol Metab. practice more than 10-days. 2006 Aug;91(8):2913-9. Epub 2006 May 30. The post-meal hunger is lower following Little TJ, Russo A, Meyer JH, Horowitz M, Smyth DR, Bellon M, Wishart JM, Jones KL, Feinle-Bisset C. Free fatty acids have more potent effects This rationale is [hypothetical] the solid meal versus liquid meal- on gastric emptying, gut hormones, and appetite than triacylglycerides. supported: replacement for over 4 hours. Similar Gastroenterology. 2007 Oct;133(4):1124-31. Epub 2007 Jul 3. responses were observed with the desire Tieken SM, Leidy HJ, Stull AJ, Mattes RD, Schuster RA, Campbell WW. Effects of solid versus liquid meal-replacement products of similar energy Whey Protein Reduces Appetite to eat. The insulin and ghrelin composites content on hunger, satiety, and appetite-regulating hormones in older adults. Horm Metab Res. 2007 May;39(5):389-94.

1.800.336.1977 / www.hammernutrition.com / 21 ENDURANCE NEWS : The Newsletter For Endurance Athletes Sodium, Potassium, and Calories (oh my!)

Steve Born

Question from an email we received: Can “salt” intake for the majority of athletes. • Lighter weight athletes: 1-2 someone tell me the absolute minimum capsules/hour values an endurance athlete needs for As far as potassium is concerned, • Medium weight athletes: 2-3 sodium and potassium? A friend of mine the article contains the following capsules/hour is telling me I need at least 250/carb information: • Larger athletes: 4-6 capsules/ cal per hr, and to increase sodium to at hour least 500mg/hr and my potassium to “POTASSIUM is the chief cation 125mg/hr. According to him, these are (positively charged ion) within all muscle Remember though, these are only minimums. I think that is high. Also, I cells. It is necessary for maintaining the suggested starting doses and the amount have had some problems with cramping optimal concentration and balance of you need may be different, and may vary in the past so I purchased Endurolytes sodium. Potassium deficiency symptoms from hour to hour.” to give them a try... I am trying to figure are nausea, vomiting, muscle weakness, out how many pills I need per hour on a muscle spasms, cramping, and rapid The amounts we typically suggest are difficult ride. heart rate. 75-150 mg/hr is an adequate the equivalent of 3-6 Endurolytes an replenishment amount. Even though hour, a very adequate, “body cooperative” Steve’s reply: In the article 100-200 mg are lost in sweat alone (not replenishment dose for the average “Electrolyte Replenishment,” which is counting internal muscle and cell use), athlete. That said, there are many, one of the articles in The Endurance if we try to replace it all at once, optimal many athletes who will do perfectly well Athlete’s Guide to Success, we wrote the sodium balance is altered. In addition, on less than that; for example, many following about sodium: too much potassium is hard on the lighter weight athletes I work with stomach and can cause severe stomach rarely need more than 1-2 an hour. On “SODIUM is the chief cation (positively distress.” the other end of the scale are a handful charged ion) outside the cell. The of athletes who—unless they take a 7th average American carries 8000 mg of Further down in the article the following or sometimes even an 8th capsule an excess sodium in extracellular tissues. is written: hour—will have cramping problems. During endurance events, a minimum of three to four hours is necessary to “Electrolyte expenditure, and thus The bottom line is that there is no “one deplete this mineral, which may result replenishment, varies tremendously size fits all” amount, especially when it in symptoms of abnormal heartbeat, between athletes, and it can also vary comes to electrolyte replenishment. Yes, muscle twitching, and hypoventilation. considerably for one athlete during the we pretty much know what the upper However, if sodium is replaced at the course of an event. Sweat composition end figure for calorie and fluid intake same rate as depletion, it overrides the studies performed by Shephard, Noakes, is for the vast majority of athletes; hormonal regulating mechanisms that Costill, Moody, and others, have shown electrolytes, however, can be all over the enable the body to conserve electrolytes. in a variety of stress exercise forms board because of all the earlier-listed Consumption of too much sodium will that an acclimatized, fit athlete loses variables. cause a variety of problems, the least of half of the electrolytes and fluids as which is fluid retention. Therefore, we an un-acclimatized, unfit athlete does. What causes cramping is a very highly recommend a more moderate, Event-specific training in both duration difficult question to answer because body-cooperative replenishment of 120- and intensity halve electrolyte and fluid there are many possibilities (see 240 mg/hr of sodium as sodium chloride.” requirements in an endurance event. the article “Muscle Cramps” on the Body weight, fitness level, weather Hammer Nutrition web site for more Note: “Salt” (commonly called “sodium”) conditions, acclimatization level, and details). One cause I often see is when refers to sodium chloride, which is 40% biological predisposition all greatly affect athletes overhydrate and thus overly sodium and 60% chloride by weight. The electrolyte depletion and the need for dilute the sodium and other electrolyte recommended amounts given above for replenishment. That’s why the hourly content in the blood. That’s why our both electrolytes, sodium and chloride, Endurolytes dose can range from 1-6 recommendations for fluid intake are when combined together equals 300-600 capsules/hr. That being said, a good mg sodium chloride, our recommended starting dose to consider is: see SODIUM on page 23

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SODIUM from page 22 20-25 ounces per hours, plus or minus 3-4 ounces hourly. That fulfills hydration requirements nicely, but without overwhelming the body with too much fluid, which, among other things, will cause dilutional hyponatremia.

Although it sounds very cliché, we are in fact “experiments of one” so it is only through thorough testing in training that you’ll find what works best for you under a variety of conditions. In The Endurance Athlete’s Guide to Success Steve Born we provide suggestions—”good starting points,” if you will—that narrow down th the possibilities from other sources’ As we reach our deadline for this edition 12 – Jim Rees (United Kingdom) – recommendations (some of which of Endurance News, the 2008 Race 11:08:18 were/are so wide-ranging that it’d be Across America (RAAM), sponsored impossible NOT to fit in somewhere by Hammer Nutrition again this 13th – Julio Paterlini (Brazil) – 11:14:25 within the boundaries of those year, is nearing its completion. As recommendations), and that will make of this morning (Friday, June 20th), 14th – Timothy Case (United States) – it a lot easier for you to get your fueling the following male solo riders have 11:18:24 dialed in and fine tuned. completed the 3014-mile race: We recently received this email from one Recumbent Division of our clients regarding this athlete’s 1st – Jure Robic (Slovenia) – 8 days, 23 st questions: hours, 33 minutes. NOTE: Robic has now 1 – John Schlitter (United States) – won RAAM four times. 11:02:50 – NOTE: This placed him 9th A few weeks ago I finished a double overall among the solo riders. century in 100+ heat. At the end of that 2nd – Mark Pattinson (United Kingdom) day I felt euphoric to have completed the – 9:17:29 ride without any stomach problems and Women’s Division for beating the tandems the first time 3rd – David Haase (United States) – Sadly, Janet Christiansen, a Hammer ever on a 200-mile ride with only 8000 sponsored rider, had to withdraw feet of climbing. The key was dialing 9:23:19 from the race for unspecified medical back the calories (Perpetuem paste in a 6 shot flask) to less than 150 calories per 4th – Franz Preihs (Austria) – 10:08:14 reasons with less than 300 miles to hour between mile 80 and mile 180 and go. Christiansen had been leading the consuming almost 50 Endurolytes in 8 5th – Martin Jakob (Switzerland) – women’s division from the start until her hours. 10:19:59 unfortunate DNF. Thus, Caroline van den Bulk of Canada, who still has about I can imagine you will still be tempted 6th – Scott McIntosh (United States) – 90 miles left as of this writing, will be to skip to the chase and listen to your 10:22:53 the women’s division winner, with an friend after reading Steve’s post, approximate time of 13 days, 6 hours. because: 7th – Dr. Michael Nehls (Germany) – 1) Your buddy’s got so much 10:22:58 The big news of this year’s RAAM is experience. the amazing David Jones, a Hammer 2) He’s probably hard to keep up 8th – Julian Sanz Garcia (Spain) – Nutrition sponsored entrant. David set with most of the time. 10:23:37 the 60+ record last year with a time of 12 3) And, after all, his “minimums” days, 1 hour, 15 minutes. In this year’s weren’t that much different th race, Jones smashed his own record by than the information Steve 9 – Arvid Loewen (Canada) – 11:03:19 – st nearly a full day with a phenomenal time pointed out. 1 place men’s 50-59 division of 11 days, 3 hours, 25 minutes, over 21 hours. CONGRATULATIONS David! If you do try his prescription, get the idea 10th – David Jones (United States) – out of your head that his prescription is 11:03:25 – 1st place men’s 60-90 division not “minimums” but rather just what he (see below for more There are numerous stories on the uses. When things go wrong for you, drop RAAM web site, as well as stats for all back to the “less is better” mantra before 11th – Doug Levy (United States) – the solo riders and teams at things go terrible, and be certain your 11:04:59 – 2nd place men’s 50-59 division www.raceacrossamerica.org. buddy has different “minimums” when conditions are less than ideal.

1.800.336.1977 / www.hammernutrition.com / 23 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Resolving Half Iron Distance Triathlon Fueling Problems

Steve Born

I received this email from a male is that for some athletes the ability triathlete client of ours and felt the of their digestive system to process Either of these pre-race fueling information was worth sharing… calories during the running portion of a strategies will top off liver glycogen triathlon—especially a concentrated fuel stores without negatively affecting Q: I’ve been using Perpetuem for several such as Perpetuem (carbs+protein+fat)— how your body is burning your limited years with reasonable success, except that is substantially more difficult as amounts of muscle glycogen. I tend to run out of energy at about mile compared to during the bike portion. 8 on ½ IM no matter how much I train… That’s why I usually suggest using Speaking of which, make sure that you very frustrating. I was going back and Perpetuem as the primary-to-sole bike are refueling your body ASAP after each reading some of the resources you have fuel with Hammer Gel as the during-run of your workouts. That is absolutely available, and I was wondering about fuel. The “downside” to using Hammer the best way to ensure, over time, that osmolality. I use Perpetuem exclusively Gel only during the run is that yes, you you accrue maximum stores of muscle during my races, and I know that the will cannibalize a small portion of lean glycogen. I am convinced that if athletes osmolality is formulated to be where muscle tissue at that time (although would do this—consume some fuel it should be. In addition, I take about there are some BCAA’s in Hammer right away after all their workouts (and 300mg of electrolytes in a single dose Gel that will help minimize this, albeit Recoverite is ideal for this)—they would once per hour plus Race Caps Supreme smaller amounts compared to what experience better results in their races. without any additional water. Could this you obtain in a serving of Perpetuem). Post-workout refueling is imperative for be increasing the effective osmolality of However, given the “upside” of Hammer athletic success so make sure you do that everything I consume into a range that Gel—the fact that it’s so much easier to consistently. slows my uptake of carbohydrates and carry, consume, and assimilate—I think contributes to my energy problem late in that very much tips the scales (in my Other than that, I think that if you a long race? opinion, anyway) in favor of Hammer were to use appropriate amounts of Gel. Perpetuem as your on-the-bike fuel and STEVE: A while ago, Dr. Bill had tested Hammer Gel as your run fuel (with the osmolality of the various Hammer At the 8-mile mark of a ½ IM event Endurolytes throughout, of course) you Nutrition fuels and emailed us the chances are that your glycogen stores will be following a very sound fueling results of those tests. According to the are greatly diminished, if not altogether strategy, one that will help eliminate lab tests, 2 scoops of Perpetuem (260 depleted, so make sure you’re consuming that dreaded “hitting the wall syndrome” kcal) + 3 Endurolytes (which includes appropriate amounts of calories during that we endurance athletes have 300 mg sodium chloride) mixed in a your race. In addition, I suggest either: encountered on occasion. standard 25-ounce water bottle yielded an osmality of 296 mOsm, which is • The consumption of a 300-400 Dr. Bill replied to my email with the within body fluid parameters (280-303 calorie pre-race meal IF you’re following: mOsm). As a result, I don’t think that it’s able to complete that three the combination of the supplements and hours prior to the start of the This was a wonderful reply on your part, fuels that are causing the problem you’re race. well done. Here are a couple of ideas that experiencing. (Note: See the article • The consumption of 1-2 servings are worthy of mentioning: “Solutions For Endurance Performance of Hammer Gel (approximately at www.hammernutrition.com for more 180-190 calories) 5-10 minutes Most sports scientists consider the information). prior to the start of the race, carbohydrate moiety the performance- if a “normal” pre-race meal limiting endurance calorie. Carbohydrate That said, if you’re using Perpetuem (completed three hours prior calories recruited for energy production during the run portion of your ½ IM to the start) is not logistically have five delivery routes: races that may (key word “may”) feasible (and it’s never feasible, potentially be the culprit, though this in my opinion, to sacrifice sleep (1) Oral dose small intestine during is just a theory of mine. My reasoning just to eat). exercise

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Ironman Come see us in Canada and Hawaii!

Angela Nock

Attention all triathletes! If you’re going give fueling seminars at 10AM and will work for you. to be at Ironman Canada or the Ironman 2PM daily. Along with seminars we’ll World Championships in Kona, as a be having an informal get together Finally, even if you are not competing in competitor or a spectator, then you’ll nightly Monday - Thursday from 5-7PM. either race but you happen to be in the want to read this. Non-alcoholic drinks and pupu’s will be area, stop by...we’d love to meet you! served. It’ll be a great time to relax, fuel We are renting a house, and doing up, and get to know each other. seminars, in both locations and we’d like for you to join us. Here are the details. The house is located at 76-6168 Alii Drive just 2 miles from downtown Kona. Ironman Canada Photo Opportunities For Ironman Canada Steve Born will be giving seminars at the Bike Barn located One thing we’d like to do while in Hawaii at 300 Westminster Avenue in Penticton. is take advantage of the scenery, and The seminars will be held Wednesday, sure-to-be-awesome weather, and get August 20th - Saturday, August 23rd at some photos of our athletes. We’d like to 11AM and 3PM daily. Stop on by! do this a couple of ways. First, if you’re going to be racing in our kit, please email The Hale Pua house Ironman World Championships - Kona Angela at anock@hammernutrition. com with your race number. She’ll be For the World Championships, we’ve out on the course again this year taking rented the “Hale Pu” house right on photos and having the race number Alii Drive for the week prior to the race ahead of time will be helpful. Another (October 6th - 10th). We’ll have tables way we’d like to get photos is to do a few set out all day with fresh, local fruit photoshoots in the week prior. These will and other healthy snacks to compliment be candid shots with you in your race the full array of Hammer products that outfit and perhaps a few running and will be available. Steve will be with us bike shots as well. Please contact Angela Come relax in our backyard! this year and both he and Brian will to set up a time during the week that

TRIATHLON FUELING from page 24 (2) Endogenous liver glycogen 5-day course of Race Day Boost (RDB). with its sodium fraction lowers cellular (3) Endogenous muscle glycogen We ought to ask: pH, potentially prolonging the acidic pH (4) Fatty acid metabolism & premature fatigue that occurs during (5) Lean muscle protein cannabolism • Is he tapering 7-10 days prior to prolonged exercise. It is worth a try as his ½ IM? we are talking about completing the last At the 8-mile mark (2.5-3 hours exercise • Is he doing some over distance 5.2 miles of the run portion in a ½ IM. @ 75% VO2Max), the athlete should work to drain glycogen stores That is extending his exercise efficiency expect to hit the proverbial wall. He prior to loading? around 40 minutes or so. might delay that by more endurance • In his glycogen recovery meal is training or slowing the pace modestly, he using Recoverite? but it is predictably going to happen. I will add he may extend the 8-mile bonk Glutamine in RDB spawns an increase time or possibly avoid it completely by in glycogen stores during a taper. The tapering exercise and taking a 4- to 11.0 pH of Sodium Phosphate coupled 1.800.336.1977 / www.hammernutrition.com / 25 ENDURANCE NEWS : The Newsletter For Endurance Athletes

ATHLETE SPOTLIGHT Mike Llerandi

Photo - www.asiphoto.com Steve Born

Our featured athlete for this issue of tell you that any explosive speed is long training, nutrition, recovery, equipment, Endurance News is Mike Llerandi, an gone! The biggest change in my training etc. If I can keep improving in some incredibly gifted triathlete who’s been focus over the past 5-6 years has been on capacity from year to year, that’s a a Hammer Nutrition client for a long, the bike, where I’ve been working closely huge bonus that will certainly keep my long time (when the client number is with Nate on focused interval work, and interest. It’s also great to interact with only three digits long, you know they’ve some dramatically longer over-distance new triathletes from around the world been with us for many years!). You might work with the help of my good buddy, via the Internet, helping them find their recognize the name because of another Chris Gebhardt. The results have played way to a healthier lifestyle around our Llerandi, his younger brother, Nate, who out nicely over multiple years. sport. provides “Tip of the Week” emails for the Endurance List, which are oftentimes STEVE: I know you’ve probably been asked STEVE: How long do you plan on used in the “Nate’s Corner” portion of this question dozens of times but could competing? Endurance News. you share with us how you first got into the sport of triathlon? Also, was there a MIKE: I’m pretty sure that I’m going to However, what Mike should also be particular race that you did where you keep going hard until I can’t go anymore. recognized for—and just as important said to yourself, “I’ve found my sport”? If I don’t end up with some injury that as being the brother of Nate—is his I can’t figure out, or some debilitating list of accomplishments. It would take MIKE: I was a lifeguard at a pool in disease, then I’ll just keep moving several pages to detail all of Mike’s Schaumburg, Illinois, where they started through the years, having a blast. accomplishments but here’s a synopsis hosting an annual triathlon in 1982, and There’s definitely no end in sight right from a career that started in 1983: I didn’t even clue into it that first year. now. As the 1983 race started coming around, * 14-Time Triathlon Today/Inside I would overhear kids on my swim team STEVE: That was a great effort at the 70.3 Triathlon All-American discussing it, so I decided that I would race in Clearwater. How would you rank * 17 Ironman finishes run hard all summer and give it a go in that effort compared to some of your * 9 Ironman World Championship August. I ended up second out of about other races? Finishes 200 people (cycling on my dad’s beat up Nishiki while wearing a pair of Vans), MIKE: My preparation for that race His most recent accomplishment was and since I had already decided to retire included a huge focus on the run, and I being crowned the 2007 Ironman 70.3 from competitive swimming, that result knew that if I were in shouting distance World Champion in the M40-44 age provided some great motivation to go in of the leader coming out of T2 that I’d group. this new direction. have a pretty good shot at winning. I had complete control of my effort the STEVE: You set your personal record (PR) STEVE: You’ve been in the sport, and entire race, followed my plan perfectly, at Kona (9:21) when you were 42, and excelling at it, for 2.5 decades. What and made my way past the leader in my your age group win at Clearwater (4:04) keeps you going? Have you ever felt AG at about mile 9 on the run. I was was a PR for you at the 70.3 distance. as though, “OK, this is getting old and really psyched with a 1:20 run split, and Looking at these results, it appears perhaps it’s time to retire?” If you have am looking to improve further this year. that you’re not slowing down at all. If ever felt that way, what changed your anything, you’re getting better as you mind? What keeps you from burning out? STEVE: Speaking of other races, as I get older. Would you say that’s a fair mentioned earlier, it’d probably take assessment, and if so, to what do you MIKE: The people I’ve met and continue several pages to list all of your attribute getting better as you get older? to meet through triathlon keep it fresh accomplishments. Because we don’t have and fun, including the athletes, race enough space for that, could you give us MIKE: It’s definitely true that my directors, and industry business owners. a list of your primary accomplishments/ cumulative experience is really helping Also, my attitude is that there’s always race results throughout your many years out at the longer distances, but I can opportunity to improve through better see MIKE on page 27

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MIKE from page 26 products, which was no coincidence, as I evolved over the years? of involvement in the sport? felt pretty much bullet-proof throughout that whole season. I must have raced MIKE: Every year I develop a high-level MIKE: My triathlon career hasn’t really 12-13 times all over California, from plan covering the full season, highlight followed a master plan, but looking back Wildflower to Sacramento, Bakersfield to the races that I’m shooting for, and pick I can see where my overall focus has San Jose, and Redding to San Francisco, one primary training focus for each sport shifted from shorter, faster races to with solid results all year. for the coming year. This year I’m longer distances over time. I had a lot of developing upper body strength with early success at the Olympic distance, STEVE: Conversely, what was the worst paddles on the swim, working through where I was arguably in the top 10 in my experience you’ve ever had in a race, and some progressive cycling intervals that age group throughout my late 20s and what did you learn from it? Nate sends me, and upping my running early 30s. The big shift to longer events volume substantially. My typical week was triggered by the ITU’s decision to MIKE: The first time I went down to do this time of year includes about 3 hours legalize drafting on the bike, so eight of of swimming, 10-12 hours of cycling, my Kona finishes have come since 6-7 hours of running, and at least one 1995, with all the finishes being yoga session to help with both between 95th (in 2004) and 151st (in flexibility and recovery. 1995). STEVE: Can you give us a description STEVE: Of your many of your daily supplement regimen? accomplishments do you have “top What Hammer Nutrition three” of your most satisfying races? supplements do you use regularly? What made these races so satisfying? MIKE: I’ve been taking optimal amounts of supplements on a daily MIKE: I’ve had a couple of “difference basis since 1987, including about makers” over the years – the ones 4-12 grams of vitamin C, and that stood out as those that pushed switched most of those over to me forward into a new phase in my Hammer products starting in 1988. career. The big ones like that The staples have been Race Caps include Penticton in 1988, where I Supreme, Anti-Fatigue Caps, and finished my first Ironman distance Premium Insurance Caps. Through race in 15th overall, and left me the years I’ve educated myself on thinking that I could actually race other Hammer products as they’ve the distance pretty well. Another been introduced, and now include was in Kona at the IronWar in 1989, Xobaline, Phytomax, Tissue where I’ll never forget exactly where Rejuvenator, Mito Caps, and Super Photo - www.asiphoto.com I crossed paths with Dave Scott and Antioxidant into my daily intake. I’m Mark Allen at two different times on a strong believer that optimal health the course. Racing in faraway places the Bakersfield Bud Light tri, in the can be achieved only through like Wellington, New Zealand and St. spring of my junior year at Stanford, I supplementation, and Hammer is a Croix was fun and pretty exotic, and thought I had done a decent job of source I can trust with a great lineup of living and racing in California back in training. I could swim pretty fast, had an products. the late 80’s was like a dream. upgraded bike (a Myata 610 this time), and was running probably about 15-20 STEVE: How about your supplement/ STEVE: Is there one particular race you miles per week. I blasted out of the water fueling strategy for an iron-distance can recall where you were “hitting on all in the top 5, pushed hard on the bike, race? What supplements and Hammer cylinders” the most? In other words, if and even had my celebrity moment when Nutrition fuels do you use during a race you had to pick one race where Scott Tinley blasted past me at about like this, and how do you use them? everything “fell into place” perfectly, mile 4. But then I just melted out there which race would it be? on the run, totally dehydrated and MIKE: My primary calorie source for any unprepared. I had to DNF and catch a effort above an Olympic distance MIKE: My first race in Kona in 1989 was ride back in on the sag wagon. I decided triathlon is a mix of Sustained Energy epic, with perfect conditions, and I was right there that I would never be so and HEED, loaded up in my Camelbak. feeling on top of the world. I came out of unprepared for a race again. The next Nate likes to point out that it’s hard to the water in the top 40 with a 52-minute year I came back and got 26th overall, look cool wearing a Camelbak in a race, swim, rode sub 5:10 on the bike (back which was a little personal vindication. but it’s really the only way that I can be when they included both transitions in sure I have what I need, when I need it, your bike split), and ran a steady 3:20 STEVE: I know there’s not enough space to in the exact mixture that I like to have marathon to bring it in at 9:22, good go over this fully, but could you give us a it. Comfort is huge in an Ironman, and a enough for 74th place. And that was the brief synopsis of what your training first full year of racing with Hammer program looks like now and how it’s see MIKE on page 28

1.800.336.1977 / www.hammernutrition.com / 27 ENDURANCE NEWS : The Newsletter For Endurance Athletes

MIKE from page 27 (he’s a serious Cat 3 rider in the Boulder and career obligations, which are big part of being comfortable is being area), but I’ve had to explain several obviously more important to you than properly fueled. Endurolytes are, of times to folks that he’s actually the sport of triathlon? course, a must-have product for me as represented the U.S. at the Goodwill they fulfill my electrolyte needs; I can’t Games twice, the Pan Am Games, and if MIKE: Having a healthy, active family full imagine doing a workout or race without triathlon were in the Olympics in 1996, of athletes is the greatest gift, and it also it. there’s no doubt he would have been means that I don’t have to explain why I there as well. So Nate’s humility is what have a lifestyle that includes 20-25 hours STEVE: OK, have to is the most impressive of triathlon-related activity every week. ask… are you to me, I’d say. It’s also clear to me that I’m a much competitive with your more productive sales guy because I have brother, consciously or STEVE: You’ll be “aging other important elements in my life not, and if so, how up” this year; are you competing for my time, and I’m a better does that affect you in looking forward to triathlete because I have a fun career your preparation for a that? What races do that helps me turn off the “triathlon particular event, you have planned for channel” for most of the day. especially one that you 2008 and what goals Maintaining that balance requires some both may be competing have you set for attention, and that’s the only way I know in? yourself this year? how to manage my life.

MIKE: Nate and I don’t MIKE: My ultimate goal STEVE: Aside from family, work, racing, directly compete in any race these days and training, what else have you got anymore, but when we is to beat everyone going on? did, we went at it. He’s who is older than I a bit younger, but you am, which isn’t as MIKE: It certainly doesn’t leave a ton of can’t imagine how easy as it sounds with free time, but just this past winter I annoying it is for a all the talent in the started up a social networking site called 10-year-old to walk up older age groups. I OpenTri.com, designed to help to your 15 and 16 year also definitely want to triathletes become better informed and old friends and tell get back on the better prepared for their training and them that you’re podium in Kona, but I racing. The big draw to the site is the “faster than they were keep reminding two free training programs (one for when they were 10!” Photo - www.asiphoto.com myself that there are International distance, one for Ironman Even as he worked his at least 10-12 guys in distance), and there are over 1100 way into the ITU my new age group members at this point, with 350 people World Cup top 10 in the mid 90’s, I was who also think they’re in the top five, from around the world hitting it a few still sure that I was a faster runner than and probably 4-5 guys who seriously times every week. It’s awesome to get he was. I’d throw it down every chance think they can win. I have a few races such positive feedback from every corner I’d get: “Anytime, any place, from a 400 planned out after I age up in June, and of the world, and even makes it easier to to a marathon – just say the word!” I was managed to win a Kona slot in St. Croix stay in tune with what’s going on in probably out of my mind, but since I was in early May, so that allowed me to North Jersey where I live. I’m having out here in Jersey and he was in increase my focus on the late season lots of fun with that, and the time Boulder, we never really got the chance races. I plan on racing at Timberman in commitment is surprisingly minimal. to have at it much. the fall before heading off to Kona in October. (STEVE’S NOTE: This is a very cool web STEVE: Since you’ve got the spotlight here, site worth checking out!) is there anything in particular you want STEVE: What are your long-term goals? to share with us about Nate? Perhaps STEVE: Mike, it’s been great hooking something that (in good nature of MIKE: The old saying is that you can’t be up with you, and I appreciate course), as the tabloid ad would say, too rich or too skinny, but I’ll add that you taking time out of your busy “Inquiring minds want to know.” you can’t get up on the podium in Kona schedule. Congratulations from all too many times, either! I’ve been up of us at Hammer on your superb MIKE: I always threatened to point out his there twice (4th in 2004, 5th in 2005) and accomplishments over the years, and diaper rash scars, but this is a family finished th6 in my AG three other times, we wish you the best of luck in all your newsletter…hah! Seriously, I’ve been and so the long term goal is to stay future endeavors. working at the same company with Nate healthy and competitive enough to keep (Ping Identity, an enterprise software pushing into the top five as long as I can. company) for a couple years now, and I’m amazed at how little he’s ever shared STEVE: You’re married with three children with others about his triathlon career. and have a career. How do you manage Sure he’s fit, and yes, everyone around your training and be so successful in the office knows that Nate races bikes your races while taking care of family

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Get paid for HAMMER BUCK$ racing in our Cash contingency program clothes! 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™ iron-distance 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 and requirments. Complete list, prize payout listing, and more details can be found on our website. If an event, or division, 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.

1.800.336.1977 / www.hammernutrition.com / 29 ENDURANCE NEWS : The Newsletter For Endurance Athletes What Story Will You Tell?

Tony Schiller

That’s the question I asked Patrick people and twice being redirected the easy command to follow being wet and Wallace on the morning of June 7th, wrong way, I found the head scorer who freezing. just after a major announcement was calmly set me up with a new chip while made at the ITU World Triathlon scrawling my name, race # and chip # on That’s when I asked Patrick, “So, what Championships in Vancouver, Canada. his palm. The second crisis was averted story are you going to tell?” We agreed I shared how many of the 1700 racers but time was short. I yanked on the wet that the story of the day was indeed the were likely to go home with one of two suit, zipped it up and ran to turn in my conditions, but that only a few would stories to tell and that most had already race bag but saw in the mesh pocket, have it propel them to a great story. We chosen which one – before racing. of all things… my race #. Can you say, chose to be among the few just as the rookie? next big announcement which was even Story 1 – external conditions ruled the funnier… after a second hour of delay, day and hurt my race. The panic is short-lived when realizing the race would resume with no swim. Story 2 – external conditions helped me I can wear it now, in the swim and Unbelievably, the ITU World Triathlon have a great race. throughout the race instead of just on Championships had just become… a the run. So off came the wetsuit top duathlon. We decided to channel our collective to allow the race # around my waist. energy into writing story number 2 and I Yanking the wetsuit back on, I ran and Lining up, I heard suggestions I must was lucky to even get that chance. leapt into the water… oh my God that’s be happy with the change being a cold… and just as quickly back onto good runner and explained that as a During my 1.5 mile run to transition a shore and into the holding bin for the triathlete I wouldn’t have been there cold drizzle fell as winds whipped up. start. It was all I could do to keep from for an advertised duathlon event. But After getting all set, we were instructed bursting out in laughter. that line of thinking is just the point of to clear transition 45 minutes before my this article… I was letting the negative wave start. With 52 degree water and Then, almost poetically, the become text in my own story. I had to even cooler air temps, I chose to wear announcement came… “Attention self correct again and from that point the wetsuit for the 1000 meter walk to racers, the swim start is being delayed, forward it was, “Yep, I love duathlon, the start. Only problem, it wasn’t there. just stay where you are and we’ll couldn’t be happier. After a second and third search, the keep you updated.” We soon learned realization hit – it was still hanging in the life guards were unable to rescue The moral of the story: after every race the closet back at the hotel. the swimmers as fast as they were we tell a story that often is written going hypothermic. As race organizers by us before we ever toe the line. It’s Checking my watch, it looked like just panicked, it was hard to wonder if this how the brain is trained to default. enough time to run the 1.5 miles back predictable problem might have been My challenge to you is to not allow the to the hotel and the 2 miles back to the averted with perhaps a houseboat, a default – instead, get better and better swim start. I made it to the 17th floor, pontoon, or even a wave runner of two? at overriding it. Take note of how this grabbed the wetsuit and was back in the But instead, rescue was up to life guards is true at your next race by becoming lobby quickly, but time was running out on paddle boards and in kayaks and the acutely aware of how many pre-event so I got a taxi to 2 blocks from the start. poor guys just couldn’t keep up. Makes circumstances bring on the default to As I pulled on the wetsuit, something one ask, what does the ITU spend our negative. Then deny that default and was amiss... my left ankle, it’s naked… $420 entry fee on anyways? (But I make sure the story you tell is the one of the timing chip… where’s my timing digress). your own choosing. chip? I showered with it, right? Or, left it next to my tooth brush… damn, what am We soon get an update… the next On June 7, Tony Schiller, a 21-year Hammer Nutrition I going to do? No chip – no result – no wave will be delayed one-hour until all athlete, won the men’s 50-54 world “triathlon” title time left to go back to hotel. swimmers can be safely accounted for on in Vancouver by 3 minutes and 20 seconds over his nearest challenger. Tony speaks to companies on the land. A groan of disgust rang out from power of the mind and also directs one of America’s After a frantic search for the timing the 1000 male racers being told to chill… biggest kids’ triathlons. www.miraclekidstriathlon.org

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Perpetuem Paste How to get your calories in the most compact form possible!

Steve Born

When I was training for the Double 2) I turn the blender on (start on a low If you’ve not tried this method of making/ Furnace Creek 508 a few years ago—and setting or water will end up splashing all carrying/consuming Perpetuem before, when I did the actual record attempt in over the place). it’s worth a try! October of 2000—I basically “invented” (at least for me) the Perpetuem “paste” 3) Start adding scoops in the blender, “Wow!! I used the Perpetuem paste (a.k.a. pancake batter consistency) increasing the blender’s speed as you go. today for a long ride for the first time – method of making and consuming What you need to keep in mind is: it was fantastic! I love the taste (tastes the product. I continue to find that • How many scoops per hour you like cookie dough to me). Easy to time consuming Perpetuem this way, and find works best for you intake with the marks on the flask, and especially when I was training/racing for • How many hour’s worth of fuel I ended up with energy to spare, which several hours, is really beneficial for the that you need I can’t say the last time I finished a 60 following reasons: • How many scoops you’ve been mile ride saying that! And because I was adding to the blender. drinking just water, I ended up drinking • Because I have at least a couple more water than I ever have on a ride, hours of fuel super concentrated 4) When the motor starts bogging down so maintained my hydration level well. I in a single Hammer flask, I only it’s time to add a little more water. heartily recommend the Perpetuem paste need to consume a small portion in the Hammer flask!!” of that mixture hourly, which 5) When you’ve finished adding scoops means I don’t have to drink a into the blender, start pouring the Cindy M. full bottle of flavored liquid hour mixture into Hammer Gel flasks. after hour. You may need a spatula to get all the Perpetuem out of the blender. • I don’t need to stop every hour HOT TIPS to make more fuel because I’ve 6) Keep track of how many flasks got several hours worth in a you fill and how many hours worth Concentrated fuel mixing couple flasks, which fit very of Perpetuem you have in each flask. suggestions easily in my jersey pockets. That will determine about how much to consume from the flask every hour. For Thanks to Hammer client Tony McCray for • I get to drink and enjoy plain example, if I’ve been able to fit 4 hours this tip: water from another source, worth of Perpetuem in 1 flask I need which not only satisfies only consume 1/4 of that flask hourly. I’ve found that mixing four scoops of hydration needs more precisely You don’t need to be 100% exact when (because my calorie and fluid consuming the product (because you’re Perpetuem into a flask gives a good requirements are being fulfilled body is pretty adaptable), but you don’t consistency, and lasts me right around 2 from sources independent of want to chug half the flask in the first hours. Any more Perpetuem and I find the each other), it also cleanses the hour because you’ll end up with stomach paste too thick to squeeze out easily. I fill palate nicely. distress issues from calorie overload. my Hammer flasks to just below line 2 with water, dump that into a large measuring Although there are a number of ways For the majority of the 75+ hours I was cup, stir in the Perpetuem, and pour it into of making Perpetuem in a paste-like/ on the bike, “Perpetuem Paste” was the flask. pancake better-like consistency, this how I took care of my body’s calorie is how I did it back then and how I requirements. I can honestly say that Last weekend I ran out of Perpetuem, so continue to do it today: after consuming countless flasks of super I tried something new: 3 scoops of SE concentrated Perpetuem en route to 1) I start with a minimal amount of setting the record it really works like a (Sustained Energy) and 1 scoop of Lemon- water in a blender, perhaps 2-4 ounces. charm. Lime HEED. It tasted great, and was a nice change of pace from the Perpetuem only.

1.800.336.1977 / www.hammernutrition.com / 31 ENDURANCE NEWS : The Newsletter For Endurance Athletes Diet Issues Food choices, helping prevent weight gain commentary and suggestions

Brian Frank ???

This certainly is a worthwhile topic for that it really makes me sad. The single is the fewest number of calories we can those of us who struggle to avoid gaining greatest reason for girls entering puberty consume to nourish our bodies without weight and losing it once we put it on. at ever-earlier ages (as young as 7 now!) losing weight, compromising our health For all of you hyper metabolic types comes from diets laden with fat and or limiting our recovery from exercise?” (hard gainers), a future article discussing sugar while excluding protein, fiber, and how you can avoid losing weight during healthy fats. Think about it, most kids We need to think about our need for the season and how you can gain a few today eat almost nothing but sugar, fat, satiety (a.k.a. being a slave to our pounds of lean muscle is definitely a and wheat based starches. Besides the appetite). I’ve said this before, but it’s possibility. For now, however, we are immediate and life long health dangers, worth repeating: our appetites are dealing with endomorphic body types. it permanently corrupts their taste buds determined by how much and when we The situation my staff and I oftentimes making it a life long struggle to eat well habitually eat. Most people think it’s the hear via email is quite common amongst and maintain healthy weight. other way around – “My appetite tells endurance athletes: 5-10 extra pounds my body it needs fuel, so that’s when that won’t come off even with adequate Children should be discovering the I eat.” Show me an obese person and exercise. Hopefully, I’ll be able to help joys of fresh, lightly steamed broccoli, I’ll show you someone with a voracious with that subject as well. I would not zucchini, etc., and the sweetest thing appetite (just as I am apt to say show me elaborate to the extent that I am going to touching their lips should be grapes, a salty sweater and I’ll show you a salty if I didn’t think this was applicable to a apples, and the like. Ban junk food from eater). This is why 99% of diets (read: lot of list members. your house for your children’s sake and calorie restriction plans) fail in the first you’ll get the added benefit of not being 1-2 weeks; you feel hungry all the time First, let’s establish a basic fact: We “forced” to consume it yourself. Please and it’s no fun. Ironically, it takes 3-4 gain weight because we are consistently try to impress upon your spouse the fact weeks to “reset” or “re-calibrate” your consuming more calories than we are that the quality of every calorie we put appetite mechanism. If you can make burning, mostly because we like to eat into our body matters and eating poorly it through that period, you will see that and are slaves to our appetite. Yes, negatively affects everyone’s health. your appetite changes to accommodate volume and intensity of exercise—as well Some don’t show it with weight gain, but your eating habits. I promise it’s true. as calorie timing and calorie type—are at some point there will be a price to pay People who say they have no appetite also factors and I’ll get to those later in for eating junk. in the morning will develop one very the article; however, they are secondary quickly as soon as they start eating a factors. Now, going back to the original hearty breakfast within 30 minutes of discussion regarding weight gain – 4 to waking. After a couple of weeks, you’ll However, before I elaborate, I need to 6 hours per week of exercise should be notice that your rumbling stomach won’t make some important comments to plenty to avoid weight gain or even to let you sleep in and you have to get up all parents. They may seem critical in allow weight loss if you also allow some and eat breakfast. What? Your eating nature, but believe me, I mean this in caloric restraint. So, why do so many habits changed your appetite! Now you the best way possible with only the best athletes who train this much have excess can’t fathom starting your day without of intentions behind every word… weight in certain areas of the body? I’d eating first thing. The exact same thing suggest that it comes from a certain is true with snacking after dinner at mindset that needs to be reversed 180 night. Food choices for children degrees. It also happens to be completely consistent with our approach to fueling We happen to have a product called It is NOT okay to be feeding your child, while exercising: Instead of always Appestat which has no calories, or any child for that matter, donuts, ice thinking, “What is the most calories encourages healthy metabolism, cream, cookies and the like. Please, stop I can consume to nourish my body suppresses appetite, and provides hours bringing these toxins into the house and (recovery, repair, lean muscle mass of satiety, all while consuming fewer poisoning your kids with them. It is so production) without gaining weight?,” calories. Dr. Bill designed this product damaging to developing children’s health we should be asking ourselves, “What see DIET ISSUES on page 33

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DIET ISSUES from page 32 starch carbs. Reducing or eliminating starch alone usually causes weight loss, HOT TIPS specifically to get people through the 3-4 flattening of the stomach, and improved week appetite re-calibration period. This colon health, not to mention elimination Go with what got you there! is why we recommend taking it only for of a lot of common food allergies, IBS You don’t have to use a 3-4 week cycle and not on a continuous symptoms, and so on. basis. Taking 1-2 capsules one hour what’s at the aid stations. prior (this is critical – the product does Don’t go cold turkey, though. Start by Thanks to sponsored athlete Nate Loman not work if taken as you begin to eat) to eliminating starch from your evening lunch and dinner will do the job quite snacks (if you aren’t going to eliminate for the following Hot Tip (we couldn’t agree nicely. Or, you can just “endure” the them altogether)… have a piece of fruit more!) – false hunger pangs for a few weeks. instead of a cookie. Next, reduce or eliminate starch from your evening meal A big fallacy is the notion that you have Calorie timing and types (protein, vegetables, salad). You can eat to rely on what is at an event to get you big portions of starch in the morning, through your event. You have to remember mid morning snack and lunch; you Timing – Breakfast like a king, lunch the 6 P’s – Proper Prior Planning just have to start restricting it in the like a prince, dinner like a pauper. The Prevents Poor Performance. afternoons and evenings. idea is to get most of your daily caloric intake from breakfast, lunch, and snacks I never go to an event without all the stuff I Fats – While continuing to avoid or small meals taken between breakfast use in training, and many of my events are saturated and animal fats, we do need a and lunch. Try this for several days good bit of fat in our body. It just needs going on for hours at a time. Be Prepared. and see how you feel. Partly due to our to be “good” fats. Food sources such Train it. Race it. culture of eating our main or biggest as salmon, olive oil, grape seed oil for meal at the end of the day, most of us cooking, raw nuts, and avocados can and Why spend weeks, if not months, tend to do just the opposite: Skip or should be a regular part of your diet. preparing for an event if all that planning eat a light breakfast, work through the Combining these fats with your other and preparation is left up to what some day having a light lunch (because, after calories will help give you that sated all, we are trying to watch our weight). promoter decides to have at their event, feeling as well. Then, by the time dinner rolls around we for what is just about the most important are famished, eat more than we should, aspect of your day: how you fuel yourself? Endomorphic athletes who apply these and then start snacking shortly after suggestions lose those extra pounds, dinner and continue until we go to bed. improve their body mass, and generally Consuming calories early in the day is feel better. They usually go faster on race complimentary to our metabolism; eating day too! them later is counter and forces the body to store unneeded evening calories as fat. Suggested reading: Calorie type – Some of the comments 1) “The Endurance Diet” I read via email lead me to believe 2) “Menu Mistakes” that many of you may be eating a starchy carbohydrate-based diet and Both of these articles are written by Dr. avoiding fats. This is common; in fact Bill and can be found at the “Dietary it was almost required before the low Interventions For Performance And carb fad hit. It also leads to two-hour Health” link in the KNOWLEDGE hunger cycles, intense sugar cravings, section at www.hammernutrition.com. and hypoglycemia for some. I’d like to suggest that for all of you who fit in Note: This article, as well as a couple this category, even partially, starchy others in this issue of Endurance News, carbohydrates are the enemy! Once you first appeared as an email reply on the have corrected the caloric volume and Endurance List forum. If you’re not timing issues, it’s time to zero in on the yet a member of the Endurance List, favorite food our bodies love to turn into you’re not only getting this information fat: starch. I’m talking about all wheat 1-3 months later than list members do, products, potatoes, and so on. 8 ounces you’re also missing out on a wealth of of pasta and 8 ounces of vegetables yield other useful information. It’s easy to join exactly the same number of calories (4 the Endurance List, and there’s no cost per gram), yet eating one may cause you whatsoever. Click on the “HAMMER to gain weight while eating the other FORUM” link—found in the left column won’t. If you shift to non-starch carbs, on the home page of the Hammer you’ll replenish glycogen stores just as Nutrition web site—for information on quickly. In fact, there’s no performance how to become a member. loss in replacing starchy carbs with non-

1.800.336.1977 / www.hammernutrition.com / 33 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Nate’s Corner

Photo - Angela Nock Nate Llerandi

Here are a break from always having to “get up” for up too much time and energy, so the couple “oldies challenging workouts. last thing we feel like doing is training. but goodies” Or maybe you’re hit with an injury. Or (and still very Then, when you return to your hard maybe you’re hitting some speed bumps applicable) training, you’ll find that you probably in your personal life. Etc., etc., etc… tips from the haven’t lost any speed. You might feel How do we handle all of this? archives of a little sluggish at first, but also strong Nate’s “Tip of and fresh. And, this break from higher First, don’t let the wheels come off. the Week” series. intensity training will also allow you to While it might seem that all is lost, don’t come back and SURPASS the level of believe it for a second. It is not difficult fitness you obtained during your first to fall of the edge and into the abyss of push of hard training. depression about your waning fitness, Bigger Picture Thinking your inability to train/race, and so on. So, to incorporate this “push forward and We are used to pushing ourselves hard pull back” strategy into your training, Hopefully, as a smart athlete, you are and training day in/day out. So, when make sure that you are hitting your incorporating weekly recovery weeks this freedom is taken away from us, peak races at the appropriate times in into your training cycles. If so, great it’s hard not to let it get us down. The your cycles. If you are a little bit burnt job! But, do you think of your training best thing you can do here is focus on going into your most important race of beyond the immediate cycle in which what you CAN do rather than what you the year, then you didn’t properly plan you’re training? can’t do. Let’s say you’re a cyclist, but the Big Picture. Your first strong push an injury is keeping you from biking. should take you to your first important For example, how many cycles of aerobic You have a choice to make – and believe race of the year, then you pull back for training do you complete before you me you always have a choice. You can X-number of weeks, before beginning a move into more intense training, or visa either: second strong push going into your final versa? See what I’m getting at here? big race of the season. • Do nothing since you cannot Studies prove that beyond about 12 do your primary sport. This By looking at your training from a yearly weeks of hard training (which includes is what starts you down point of view as well as a cyclical point of anaerobic intervals in the mix), you the slippery slope of losing view, you will get even more out of your can do little to further improve your motivation, getting depressed, training. LT (Lactate Threshold) and/or your gaining weight – you name it. VO2Max. So, where is the value in continuing to “put the hammer down” • You can find a way to exercise to EVEN IF you already incorporate Staying Motivated maintain your fitness or at least recovery weeks into your plan? minimize the loss of fitness so Sometimes fife throws barriers up in that when you are back on the our way that we run smack into. We My contention is that there is little bike, you are ready to get back fall down and maybe at first we can pick value. After 2-4 cycles of incorporating at it. ourselves right back up. But sometimes anaerobic intervals, I think it is we can’t or sometimes it seems like too important to take a step back and avoid The latter approach can leave you much effort to even try. So, how do we training above 75% for at least two (2) excited to finally get back on the stay motivated when things start going weeks, if not a complete cycle. This bike. And, your day-to-day routine is south? break from anaerobic training will give minimally disrupted, so you won’t feel your body a much-needed break from like you’re floating out in space. Instead Maybe the barrier is repeated or the higher intensity training and allow of cycling, you can try swimming or prolonged sicknesses that derail our it to repair/rejuvenate itself. It will training. Or maybe our jobs are taking see NATE on page 35 also afford you a much-needed mental

34 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059 Pearls of wisdom from SaySay GoodbyeGoodbye Dr. Bill toto Soni-PureSoni-Pure When heat-related problems occur in a long hot tri-event, it is usually the bike that deceptively dehydrates due to its convective cooling mechanism. Then, when the run begins at lesser convection rate - but with greater As the saying goes, “it was good while it lasted.” So once our limited supply of this increments of internal thermal BTU’s Unfortunately, as great of great product is gone, it’s gone for (British Thermal Unit) - it is only a few a product as the Soni-Pure good. We have a bit over 50 units left miles later that the stomach belches all-natural, alcohol-free of the 2-ounce size ($7.95 each) so if then bulges. Hence, the gut “goes hand sanitizer is, we find you’re looking for a great Hammer south” and the “bonk” monster mounts ourselves in the position Nutrition body product—one that’s of having to discontinue sure to be a collector’s item some a disabled victim. it. The reason is simply a day!—be sure to get yours now! matter of production costs as compared to other similar In place of Soni- hand sanitizer products. Of Pure, we recommend course, we want to provide a product called you, our valued clients, with Clean Well (www. the best products available; cleanwelltoday.com), however, if we can’t make which is available in them available to you at a number of retail a competitive price—and outlets as well as especially if there are online. equally good alternatives available—we won’t do it.

NATE from page 34 water running or the StairMaster or the work and family require this so that the road to recovery is long. So, your elliptical trainer or the rowing machine we can properly attend to each facet of motivation should be to get back in the – whatever does not aggravate the injury our lives appropriately. So, when one saddle more quickly than any doctor tells further. Doing something, even at a of these facets falls out of whack, it can you is possible. In the latter example, very baseline, recovery level of effort, is send our entire lives into tailspins, it we your blinders and lack of flexibility are better than doing nothing. Any of these allow that to happen. But we don’t have what is keeping you from looking at examples are great ways to keep the to! We CAN stay in control. alternatives to stay fit. heart pumping and your fitness growing. And, since you would be exercising in And that’s the crux of it all. As I stated Hopefully this article had been a way you are unaccustomed to, when earlier, we always have a choice to insightful to you. Each one of us you do get back to cycling you might make. We are in charge of what we hits both expected and unexpected find your fitness is actually better than decide to do or not to do. So, if you roadblocks along the road of Fitness before. The short rest from cycling and end up gaining 10-20 lbs while you Improvement. It is how we handle these the use of your body in a completely are nursing an injury, you have to ask roadblocks—emotionally, mentally, and/ different way can help to rejuvenate you yourself whether it is because the injury or physically—that will help shape the and build you up in new ways, effectively completely took you out (like getting hit athletes we are and the athletes we are making you stronger all-around. by a car while biking) or if you simply becoming. decided to wallow in the misery that This is just one simple example. can accompany a niggling injury (such As athletes, we are creatures of as an achilles tendon strain or patellar Nate Llerandi is a former national champion class swimmer/world class triathlete. He has been habit. We are used to juggling many tendonitis). In the former case, there is coaching since 1990 and creates programs for responsibilities and being in certain nothing you can do about your inactivity. athletes of all sports and ability levels. You can places at certain times. Our training, Yes, you can fight to rehab ASAP, but contact him at [email protected] 1.800.336.1977 / www.hammernutrition.com / 35 ENDURANCE NEWS : The Newsletter For Endurance Athletes

From Soni’s Kitchen

Sonia Frank / Steve Born Focus on Quinoa - A Nutritional Superstar In the world of healthy foods, Quinoa contains an attractive amino acid file, (rating: 35) (pronounced either one that is well balanced • It’s an alkaline-producing food KEEN-wah or KEE-no- in essential amino acids source uh) has relatively few (EEA – the eight amino • It’s gluten-free peers. For thousands acids that can’t be • Its amino acid profile makes of years in South synthesized by the body it an attractive food source for America (originally from but must be obtained vegetarians and vegans the Andean region – via the diet: histidine, • It’s a good source of iron countries such as Peru, isoleucine, leucine, • It’s a good source of both Bolivia, and Ecuador), lysine, methionine, manganese copper, the two this hardy plant was and phenylalanine, threonine, minerals that serve as cofactors continues to be a dietary tryptophane, and valine). of the antioxidant SOD staple. It’s referred to as (superoxide dismutase) a pseudocereal because Quinoa is a good • It has a delicious, nutty-like its seeds are oftentimes dietary fiber food source flavor ground into flour for use and, unlike far too • It can be used in a number of as a cereal (true cereals many foods, is high in food preparations such as a hot are grasses). Also, magnesium. The latter is breakfast cereal, an alternative though it is oftentimes considered to be important to note because magnesium to “traditional” pastas, as a a grain, quinoa is actually more closely deficiency is common in many foods. It’s ground flour added to baked related to leafy green vegetables like estimated that at least one-half of the goods, and as a sprout sprinkled spinach. US population consumes inadequate on salads. amounts of this important mineral, What these ancient civilizations knew with deficiencies being linked with Quinoa is readily available so if you’ve about quinoa’s superb nutritional value cardiovascular disease, hypertension, yet to try this delicious and super- has fortunately been rediscovered in diabetes, and other age-related diseases. healthy food, you owe it to yourself to today’s society… it is simply one of the introduce it to your diet. world’s healthiest foods. Unlike other Quinoa is also attributed with these grains such as wheat, rice, corn, rye, positive features: Photo - Chenopodium Quinoa by Antonie Van Den Bos and others, quinoa is high in protein (up to 18% is comprised of protein) and • It’s a low-glycemic food source

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

36 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059

Quinoa

D D How to SproutD Quinoa Sweet Sprouted Quinoa Sprouted Quinoa Pilaf D D D Ingredients: Ingredients: Ingredients: 1 cup quinoa ¾ cup coconut milk ½ cup chopped onion ¼ teaspoon salt ¾ cup water 2 Tablespoons grapeseed oil or 2 qt. mason jar 2 ½ cups sprouted quinoa vegetable oil ¼ cup chopped celery 2 ½ cups sprouted quinoa ¼ cup raisins or currants 1 ¼ cups water Preparation: ¼ teaspoon salt 2 Tablespoons powdered Put quinoa and salt in large ½ cup shredded carrots vegetable broth or powdered mason jar and fill with water. imitation chicken bouillon Cover with a clean cloth (available at health food stores) or cheese cloth, and secure Preparation: with a rubber band. Let sit Combine liquids in a medium about 10 hours or overnight. pan and add quinoa. Stir well, Preparation: Remove cloth and drain and add celery, raisins and salt. Sautee onions in oil in a thoroughly. Replace cloth, or Bring to a boil. Lower heat medium size pan until tender. use a Sprout-Ease® Topper, and simmer about 15 minutes Add sprouted quinoa, water size small. Place jar on its uncovered. Cover and remove and powdered bouillon. Stir side, out of direct sunlight. from heat. Let stand about 10 and bring to a boil. Lower Rotate jar occasionally so minutes. Transfer quinoa to a heat and simmer uncovered, seeds are exposed to air. After large bowl, and let cool for 10 about 15 minutes, stirring about 36 hours, seeds will minutes. Add shredded carrots occasionally. Cover and remove have tails about ¼ inch long. and toss lightly. If desired, from heat. Let stand about 10 Makes about 2 ½ cups of garnish with fresh chopped minutes. Makes 4-6 servings. sprouted grain. parsley, sunflower sprouts, shredded zucchini, etc. Serve as Cook your sprouted quinoa. is or on a bed of lettuce. Sprouted quinoa can be placed in refrigerator for up For a tasty breakfast or healthy to 2-3 days before cooking. dessert, prepare same way but Sprouted quinoa can be without celery or raw veggies. If cooked like white rice, but desired, add a healthy sweetener requires less water and like honey, maple syrup, agave cooking time. Cooking time nectar, and serve like oatmeal. may be effected by altitude Enjoy! and humidity levels.

1.800.336.1977 / www.hammernutrition.com / 37 ENDURANCE NEWS : The Newsletter For Endurance Athletes

The Endurance Chris Kostman / Photo : Al Seib Path Revisited Dumb things ultra athletes think & do

Chris Kostman

Don’t Be Scared racy. But put the rider on it, with their ultra races and imagine that they must back rounded and their fingertips barely endure untold amounts and types of pain For starters, whether you’re talking touching the TOPS of the bars (never in order to arrive at the finish line ahead about cycling races 100 or 500 or more the drops), and you’ve got somebody who of everyone else. miles long, all of these ultra cycling might as well be riding a beach cruiser. events are easier than you think. That Trust me, the “coolness” of all the fancy Wrong! Actually, front-runners are at the doesn’t mean there aren’t occasionally Tour de France-ready bikes we see is front because they can be - due to genetics, challenging moments or that DNFs won’t completely wasted on 90% of their owners. training efforts, mental toughness, and or don’t occur, but for most people, most (And 90% of all cyclists I see do, indeed, natural ability. Ultras are the easiest for of the time, riding or racing an ultra isn’t, ride in the manner described.) the fastest racers. ultimately, all that hard. You don’t have to be a god or goddess to complete one, or Don’t Be A Parachute The people who really suffer at ultras are several. But of course, other people will the back of the packers. If you hang out think so, thereby elevating your status During the my eighteen years as the race at the finish line of an ultra from first within your social circle. But again, the director of Furnace Creek 508, I have through last place, you will see a nearly difficulty of essentially all the ultra races made one consistent observation over linear progression from looking fresh is grossly exaggerated. Don’t buy into and over again about the front-runners as a daisy to looking like death warmed the hype. Ultras are far easier than you versus the rest of the field (in either the over as the field crosses the line. Every think! * solo or relay divisions): the top 3-5 in racer is completing the same route, the each division practically live on their aero same mileage, and the same number of Don’t Be Fooled bars and/or in the drops. Everybody else? mountain climbs. However it’s the slower Wind-scooping time-wasters! racers who are hit the hardest by the Next, it’s heresy to state this amidst our experience because it’s simply hours in “consumer economy,” but you don’t need Instead of looking like a poser, set the the saddle - including hours of lost sleep a five thousand dollar bike, or even a bars up to the same level as the saddle, and hours of exposure to wind, heat, two thousand dollar bike, let alone a ten and then actually ride in the drops, A cold, and sun - which really trashes ultra thousand dollar bike, to be any particular LOT. Your sum total of aerodynamic drag athletes. So, if you want to feel fresh for kind of cyclist. If you’re comfortable and will be massively lower than the guy with another race soon after one ultra, finish efficient, relatively aerodynamic, and your the Lance Armstrong-wannabe set-up it quickly! bike is reliable, that’s all that matters. who never actually rides in the drops. Period. I can absolutely guarantee that Don’t Eat Junk you will not ride uphill any faster on a Don’t Bog Down super-light bike, and that’s even more I constantly observe that endurance true if your body fat is not currently in The current penchant for high-cadence athletes don’t take their nutrition and the single digit range. pedaling notwithstanding, too many hydration plan seriously at all times. riders let their legs bog down while Many use the “see food” diet - if they Don’t Look Like A Poser cycling. Avoid this energy-zapper with see it, they eat it. They also “reward” one simple mantra: “lively legs!” Don’t themselves with things they shouldn’t Cyclists, get your nose out of the let your legs bog down when you hit a be eating or drinking. Also, when many pavement! Riding bent way over is not hill. Shift into a lower gear as you stop at endurance racers “smell the barn,” they going to make you faster, because, in fact, red lights and stop signs. Keep your legs stop eating and drinking properly. I’ve you won’t actually ride bent way over if feeling fresh by regularly asking yourself: had people drop out of Furnace Creek 508 you set your handlebars way below your “Do my legs feel lively?” with only 10 or 20 miles to go because saddle. I see this all the time at my events they were so brain-starved and couldn’t and out on the road: The tops of the bars Don’t Take All Day (And All Night) think straight, from not eating properly are 4 to 8 inches below the saddle. Such or from simply abandoning their scientific a bike with NO RIDER on it looks really Many people glorify the front-runners in see ENDURANCE on page 39 38 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059

ENDURANCE from page 38 and finding out they’re not as fast as they prepare for an ultra, nor is it necessary, eating system with a mere century to go! think they are. nor healthy, to do zillions of ultras year When it comes to ultra sports, food is fuel, after year. not entertainment. It’s very simple: you can either have quality or quantity miles. Make them There’s something to be said for Don’t Buy The Mileage Lie count. keeping things in perspective, as well as remembering that one person should It is a lie that ultra racers need to train 400 When I completed RAAM at age 20 in not always be the center of their family’s to 1000 miles a week to prepare for ultra 1987, I only rode or raced 100 miles at universe. Does the family really enjoy races. This is another myth perpetrated once on five occasions in the eight months “support crew vacations” year after by RAAM racers who think it makes prior to RAAM. Instead of just riding lots year, or should that Huge Weeks-Long their cycling accomplishments seem more and lots of miles like my competitors, I Race be skipped, perhaps to do what impressive. Farther is not better. the Significant Other In fact, it is counter-productive and dreams about instead? does more harm than good to ride Maybe even leave the more than 300-400 miles a week bike at home, too! in training. There is absolutely (Hey, spinning classes no physiological rationale for are everywhere now training mega miles in cycling. On and running shoes any given ride, there’s zero fitness don’t take up much benefit to riding more than about room in the suitcase, 80 miles. right?)

The actual benefit to riding over * Why, you might ask, 80 miles, like 200 miles or more, do I state that ultras is that you learn how your body are far easier than reacts, or breaks down, from the people think? Because long hours out there: Do you get the people who do saddle sores? Does your neck hurt? ultras, almost without Do you start feeling queasy and exception, do them throw up because you’re eating because they can, Chris Kostman / Photo : Al Seib and drinking the wrong stuff, or literally, while other wrong combination of stuff? Do people can’t, or at least your hands, fingers, feet, or other competed in USCF races, in triathlons, think they can’t. Ultras are actually pretty extremities go numb? These are the and in mountain bike races, plus I trained easy for these people to do and they’re important things you learn from riding weekly with a racing club and took a motivated, in part, by demonstrating that really far on occasion. racing class at the velodrome. I rarely they can do something that most other rode even 300 miles a week, let alone people can not or will not do. Thus ultra Don’t Waste Your Miles more than that. That approach helped sports generally attract natural-born me to ride faster and to sleep 2 to 3 times ultra athletes; conversely, ultra athletes Lots of ultra racers talk about quality more per night than my competitors when scare away people who either can’t do over quantity, but it’s mostly just that: I completed RAAM. I also had more fun! them, or are too scared to try. talk. How many of them know their (Jonathan Boyer used the same approach anaerobic or lactate thresholds, regularly when he won RAAM in 1985 and then Chris Kostman has lived on the endurance path since do structured intervals, compete in again in 2006 at age 50.) 1982. Besides competing in races as diverse as the Race traditional bike races, or even train with Across America, the Triple Ironman, and the 100-mile speedy club rides? Iditasport Snowshoe Race, he also organizes endurance Don’t Live For Ultras events such as the Badwater Ultramarathon and Furnace Creek 508 and a series of five-day cycling Almost none, and in my opinion it’s Finally, please understand that living and camps. This is his fourth article for Endurance News. because they’re scared of the competition training like a hermit is not necessary to More info at www.adventurecorps.com.

HOT TIP No oatmeal or high-fiber cereals/foods as pre-workout/race meal! Consuming an adequate amount of fiber is, as you know, a good thing for general health purposes. However, high-fiber foods, such as oatmeal, are not ideal pre-workout/race meal choices. Quoting Dr. Bill Misner, Ph.D. - “a high fiber pre-race meal may ‘create the call for an unscheduled and undesirable bathroom break in the middle or near the end of the event.’” Dr. Bill goes on to advise that a pre-workout/race meal should be “an easily digested, high complex carbohydrate meal of between 200-400 calories with a minimum of fiber, simple sugar, and fat.”

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IronwomanIronwoman

Tammy Covarrubias Suzy and Tammy share a post-race picture. Suzy Degazon

Motivation…now there is a word a lot experience whenever her heart rate make her laugh - I really needed her to of us can relate to especially if you do became elevated. Did that stop her? Oh be able to climb 2 more miles as the rest triathlons or ultra distance events! For no! Tammy was even more driven toward of the ride would be downhill! Finally, some of us it is the medal, or the podium the Ironman distance race. after a LONG time, we both made the spot, winning an age group award, or base of the road and Tammy started simply just finishing! Some athletes Tammy switched to Hammer Nutrition crying - not from self pity but from sheer overtrain and get injured, other athletes products choosing the Endurolytes, frustration at the inability to control train or fuel incorrectly. How often do Perpetuem, HEED, and the Hammer her legs. We signed up for the Orange you hear excuses from athletes such as Bars, and started using them in training; County Duathlon in March to make her “I have a bad back”, or “I haven’t been her MS was in remission but she still feel better and Tammy experimented training”? I would like to share with had to be careful when training. In with giving herself injections earlier in you the story of my friend Tammy. A August Tammy started to get dizzy the morning. When most athletes are remarkable individual who suffers from spells and blackouts. Her primary care sleeping Tammy is awake taking her Multiple Sclerosis, Tammy’s vocabulary physician forbade her to compete in the medication so that when the race starts doesn’t include words such as “I can’t”. It Arrowhead Tri because of the swim. her legs will propel her forward. The can be quite humbling to train with her! Tammy went through vigorous testing to duathlon was a great confidence builder discover that her MS had reared its ugly for Tammy and she was set for her next I first met Tammy through a triathlon head, remission was over, then my phone race, Ironman. club website back in May of 2007. She rang… “When are you riding the bike?” was looking for advice on doing a double I could not believe it. We began focusing Before I knew it Tammy was off to century bike ride and, as no one was on getting to the start line of Ironman Arizona albeit very nervous about the answering her, I stepped up to the plate Arizona 2008. open water swim! Sure enough the phone and in doing so found a great friend call came through, “I can’t do the swim! and training partner. Tammy drove an I had Tammy sign up for 3 races in 2008, I started hyperventilating because I hour to cycle with me in the San Gabriel with the first being a 13.1mile run in couldn’t see anything in the water when Mountains that first time in 2007. It was Huntington Beach. It rained hard that I went for practice.” We talked for a then I found out that due to MS, which day but Tammy finished smiling. The while and my friend Susan and I assured she was diagnosed with 10 years prior, rain was not a problem but her left leg Tammy she could do this swim, “Just 2 Tammy was legally blind in her left eye started giving her monster shooting hours out of your whole day,” “Start at and does most, if not all, of her training pains, like severe lightening bolts, every the back and just stay focused!” we told on a stationary bike, in an endless pool, time her foot made contact with the her. and on a treadmill! Cycling on open ground. Another trip to her specialist roads presented a whole new challenge, resulted in new medication to control Tammy’s swim time was 1 hour and 50 especially narrow winding roads which the shooting pains. The next race was minutes and her transition was smooth. climbed and had rapid descents. the Butterfield 200-Mile bike event. Not too far into the bike portion another Unfortunately the new medication left cyclist clipped her front wheel and She had put her name down for Ironman her paralyzed in the early morning and Tammy took a dramatic spill cracking Arizona in April 2008 and had yet to so she started later than anticipated. her helmet and getting some impressive do a triathlon! So we focused on bike She had what we like to call a bad day at road rash in the process. Even with that miles for the Grand Tour in Malibu, a the office although the DNF did not faze her happiness from completing the swim wee 200-mile bike ride. Tammy finished her. We began training in the Foothills helped her block out the pain and finish this ride in the dark, the nighttime again and were nearly finished with the the bike drinking from her multi-hour making it even more difficult for her last climb of a ride when Tammy started bottle of Perpetuem and taking her to see. Another side effect of the MS having problems with coordination in was the tunnel vision that she would her legs. I tried to joke with her and see TAMMY on page 41

40 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059 Hammering in the Bay Area The HOTTEST TIP Elevating hGH while you sleep revisited In previous issues of Endurance News we discussed the benefits of taking whey protein prior to bed to help elevate hGH levels by as much as 400% (read the original Hot Tip below). The key for this to be successful is to take Hammer Whey in water only, as carbohydrates will hinder the process. Note that Hammer Whey contains no added carbohydrates so it’s going to be somewhat bland tasting. However, the benefits derived are anything but bland!

From Endurance News 54 Elevating Human Growth Hormone (hGH) levels is the surest way to enhance athletic performance and shorten recovery time. This is why some athletes resort to risky injections. To safely raise hGH levels without risk to your endocrine system, try this - just before bed, take 1 scoop of Hammer Whey protein in 4-6 ounces of water, not juice or milk as those carbs will hinder the process. This practice may safely raise hGH levels while you sleep by as much as 400% compared to the usual nightly spike. That’s enough to have a noticeable effect on anabolic, muscle building/maintaining activity in the body, and that’s a good thing.

TAMMY from page 40 Having Tammy call and share the news with me was emotional. Although Endurolytes. After a visit to the first aid Tammy has not done an event since tent to clean up her right shoulder, then, as her MS has been a bit of a which looked like raw meat, Tammy problem, we did go cycling last week for started the 26.2 mile run. The sun was the first time in 7 weeks and she said vicious and with less than 9 miles to go during our ride that she had forgotten Tammy started having the now familiar how therapeutic cycling is for her. So, lightening bolts of pain in her legs. next time you are at the races think of She decided she had come too far to my friend Tammy, enjoy the moment, quit and began focusing on putting one have fun out there, and remember how foot in front of the other, as in her mind lucky we are to be able to swim, bike, she was lucky to be able to walk with and run! MS! Staggering like a drunk…those are her own words...Tammy crossed Suzy Degazon (Ultrawoman) the finish line of Ironman Arizona. The time is not as important as her journey to, and through, the event. She is an IronWoman! 1.800.336.1977 / www.hammernutrition.com / 41 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Globus Get the E-stim edge Jim Bruskewitz

The Globus Sport and Fitness model do the work for us? No. Using the of the neural inhibition that keeps us Electro Muscular Stimulators are Globus EMS is not a substitute for from contracting most of our motor powerful training tools currently doing the activities that give us the units when we will a maximal muscle underutilized in the United States. As pleasure of exercise. However, the contraction. Most of the strength athletes become more familiar with Globus is capable of gains that come what electro muscular stimulation doing some things from training are (EMS) is and the benefits it confers, more effectively due to training EMS will become as commonplace as than we do without with maximal heart rate monitors, inertial pace/mile its help. When used contractions that running meters, and power meters for in conjunction with when repeated cyclists. EMS doesn’t measure relative training, the Globus over three to or actual amount of work being done can help elevate six weeks will like the aforementioned devices, but normal human help remove rather improves the amount of work growth hormone a significant that one is capable of performing while levels and lower the amount of neural training or racing. level of metabolites inhibition. What’s like lactate and the exciting about How does the thing work? enzyme produced the Globus EMS when the muscle is that it enables The brain sends electrical signals via is damaged from you to recruit the nervous system to stimulate the exercise. The more motor units skeletal muscles to contract and move results enable at any point in our bodies. A motor neuron (nerve muscles to more time than you can cell) and the ten to a thousand or so quickly accept more by voluntarily muscle fibers it stimulates are called training. contracting your a motor unit. A muscle is made up muscles. The James Harrington sets his sights on of very many motor units. When a Not only can the the finish at the 2008 Ironman Arizona. result is the motor unit fires, a very small part of Globus improve the Photo : John Barr removal of more a muscle contracts. A larger portion rate at which one inhibition and the of a muscle contracts therefore when recovers, but it also gaining of more more motor units are recruited to can improve strength more quickly strength. Once the motor units are fire synchronously. A Globus EMS and to a greater extent than sport available to contribute to a muscular unit substitutes for the brain and specific and general strength training contraction, the unique pattern in sends a very small current through programs. We can increase strength which they fire for a particular activity electropads placed on the skin over in a number of ways. We can increase can be trained. The result is more the target muscle group. This small the number of contractile units within muscle ready and trained to move your current is enough to cause the muscle a muscle fiber. This adaptation occurs body. to contract. on the order of months of strength training. We can significantly increase What can the Globus EMS do? Why use the Globus? the muscle fiber enzymes needed to deliver the energy required for a Muscles adapt very specifically to the What? Are we so lazy that we should muscular contraction. This takes a way they are trained. Pushing turn off our brains and let some device couple of months. We can remove some see GLOBUS on page 43

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GLOBUS from page 42 maximally one time is quite different It’s like having a massage therapist, from rhythmically pushing sub- maximally over long periods of time. gymnasium and personal trainer in Gently squeezing the blood out of the muscle, sending it on its way back your hand! to the heart and making room for fresh blood requires yet another type of muscular contraction to promote this kind of recovery. Warming up in preparation for a sprint employs a different set of muscular contractions than does the warming up for an endurance event. It is not too surprising that the Globus EMS has a variety of programs built into the unit that are specific for various kinds of warming up, strength programs that range from maximal strength and reactivity to strength of endurance, Globus Premium Sport Globus Premium Fitness and for recovery. Remember, recovery TRAINING OBJECTIVES (PROGRAMS) PROGRAMS is the time when we get stronger • Demo • Demo • Warm up and faster from the training that • Maximum Strength • Warm up we’ve done. It is the mainstay of any • Resistance Strength • Aerobic Resistance successful training program and the • Explosive Strength • Active Recovery • Reactivity • Preparation Globus EMS units have a program for • Aerobic Resistance • Active Recovery • Jogging that too. • Preparation • Fitness (Basic Training) • Jogging How does one get started? • Fitness (Basic Training) Both models include : Carrying Case / 4 lead cables / Battery Charger / 4 6 SPORTS-SPECIFIC TRAINER PROGRAMS reusable adhesive electrode pads 2”x2” / 4 reusable

Pulling a Globus EMS unit out of the BONUS : adhesive electrode pads 2”x3.5” / User Manual box, placing the electrode pads on Personal Trainer CD! SKU PRICE various muscle groups, choosing the SKU PRICE GBF $599.00 program to meet your needs, and GBS $899.00 organizing your training to take full advantage of the Globus EMS may seem intimidating. There’s quite a Try Globus in the comfort of your own bit of support available to get you started and keep you going. Of course home...order today! the Globus EMS units come with an operating manual and quick start Use the Globus for a full 30 days for just $29.95. If you are not guide. The Hammer website offers totally amazed by this device, send it back for a full refund. easy to use pictures of proper pad However, since we know you’ll want to keep your Globus unit, placement for all the major muscle we offer convenient payment plans. groups. The E-stim endurancelist is an online group discussing the best 1.800.336.1977 - www.hammernutrition.com/globus practices of EMS. Hammer staff follows up purchases to help new Convenient Payment Options Save up to $78! If you choose to purchase the unit Pay the full purchase price (no 30-day trial) and receive practitioners and are available to after 30 days, select one of the payment methods below FREE electrode pads. answer questions about how you can get the most out of your Globus EMS Easy Payment Plan Fitness - $599 unit. 3 Easy payments of $199 / Fitness 3 FREE sets (up to a $39.00 value) 4 Easy payments of $224 / Sport Sport - $899 Jim Bruskewitz ([email protected]) coaches triathletes 6 FREE sets (up to a $78.00 value) online www.enduranceperformance.com, and is a Pay-In-Full & Save $29.95! Lecturer at the University of Wisconsin-Madison’s Pay the full amount after your 30-day trial and we’ll Free 3-day shipping Department of Kinesiology. deduct the $29.95 you paid initially from the final price. on all units. $569 / Fitness • $869 / Sport

1.800.336.1977 / www.hammernutrition.com / 43 ENDURANCE NEWS : The Newsletter For Endurance Athletes

RecoveryRecovery SessionSession The Golden Opportunity

Shane Eversfield

Here’s a dilemma we face as than running – especially for older technique. The purpose for sport-specific performance-oriented athletes: We athletes – by minimizing the stresses drills is to improve and perfect our swim- cannot conduct every swim, bike and of weight-bearing and impact. This bike-run form for greater efficiency, run workout as a high-intensity fast- “escape from gravity” means we can be grace and economy. Ultimately this paced interval session and expect to kinetically active with minimal stress improvement translates to increased sustain and enjoy a healthy athletic on the cardiovascular, muscular and speed and endurance with less effort. lifestyle. Recovery and adaptation are skeletal systems. Active recovery also (C’mon tri-geeks, isn’t that really what just as essential in our quest for athletic keeps those “feel-good” chemicals flowing we want for Christmas?) performance as is the stress we induce so we don’t crash and get grouchy. during our breakthrough sessions. We Here are a few pointers for getting the have two alternatives: First, lie on the When our training program calls for most out of these sessions: First and couch and refrain from any form of active recovery, does this mean we shift foremost, relax! Physical and mental exercise until we have recovered and into “auto pilot” for 30-40 minutes, let relaxation are paramount to nurturing adapted sufficiently to “hammer” again. the mind wander and simply go through proprioception and coordination – the The second alternative is to conduct low- the motions – ala “junk miles”? We can two essential elements we want to intensity training sessions that actually turn our recovery session into a… develop through skills drills. As you accelerate the recovery process. practice specific drills, take frequent Golden Opportunity breaks. Pause, recompose your mental We usually associate the term “low- focus, allow your neuro-system to intensity recovery session” with “junk If you’ve read previous entries of this recover, as it processes and integrates miles”. However, as performance- column, this may seem redundant, but each repetition. Be clear about precisely oriented triathletes, we strive to it is oh-so-important: We train three what you are working on and envision maximize our investment of training primary anatomical systems – the how this will perfect your technique. time and energy – “junk” is simply muscular, metabolic and neurologic. Keep the drills basic, so that you work not in our vocabulary. Our recovery As we train, the muscular responds on just one or two elements at a time. session presents us with three extremely and improves the least of the three, Complicated tasks will overwhelm your valuable opportunities to maximize although we are convinced this is the neuro-system, retard your improvement the recovery-adaptation phase of the one we should focus on for improving and reinforce the very same inefficiencies training cycle. These are: metabolic athletic performance. It is actually you wish to transform. Hey, this is a and muscular recovery, neuro-specific the neurologic that responds and recovery session – take it easy! Conduct training and approach development. improves the most – yet how much of our your recovery-neuro-training sessions training strategy specifically addresses alone, in calm and familiar surroundings Metabolic and Muscular Recovery this system? Herein lies the golden that support your inward focus. opportunity: We can transform our active Engaging the muscular and metabolic recovery session into a neuro-specific Inward focus? We are specifically systems through gentle, low intensity training session. This is the perfect time training neuro-muscular coordination training accelerates recovery and to concentrate on sport-specific drills – and proprioception. This neuro- adaptation by promoting circulation swim technique drills, and cycling skills component is the interface between of blood and oxygen to remove lactic like single-leg circles, ankling, smooth body and mind hence it requires a clear acid and toxic residues built up from circular pedaling, along with balancing and undistracted mind. If the mind that last breakthrough session. (Using and blending skills like “bicycle Tai chi”. is unsettled and that “little voice” is a heart rate monitor can help the spewing forth endless commentary about “Type A’s” among us to ensure that we During the recovery session, we are not this, that and the other thing, we have don’t turn this gentle session into yet preoccupied with quantifiable output – slipped into “auto-pilot”. No longer are another hammerfest… Oh no, not me.) other than keeping the intensity level we yielding the most for our investment. Swimming and biking may be more low. Instead, we can devote our time, effective for this active recovery process energy and focus to improving our see RECOVERY on page 45

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RECOVERY from page 44 Make a clear choice to include approach It’s best to conduct this calming and development as part of each recovery centering process in the privacy of This brings us to the third opportunity training session. If you allot 60 minutes your car or home, before you set out on for maximizing the recovery-adaptation for the session, spend the first 15 the road or enter the gym. When you phase of our training cycle. minutes very consciously preparing. conclude this short meditation, you have (Record this 15-minute approach time as two important objectives during the Approach part of your recovery session: actual training 1) Continuously Very little has been said about this in your log, sustain slow, deep crucial element – crucial to both to affirm conscious breathing training and racing – yet our approach its value in throughout the largely determines the quality of our performance- session. 2) Feel experience and has significant bearing oriented gratitude and joy on our performance. Perhaps you have training.) for this wonderful arrived at the starting line of a goal race Be slow, activity you are overwhelmed with anxiety and panic. methodical engaged in. Give You slept horribly, your stomach was in and patient yourself permission knots, your body was stiff and cramped in your to really enjoy and you forgot some vital piece of gear. preparation. moving your (Isn’t racing supposed to be fun?) A Be thorough body, rather than state of panic and anxiety is no way to and approaching this approach a race you have spent months, meticulous session as just perhaps years, training for. Well, here’s as you another obligation the good news: As you train for your next shower and to be performed and race, each recovery session provides you change before crossed off the list. with the perfect golden opportunity to swimming, as develop a calm, empowering approach. you check your Spend the first 5-10 With practice, you can carry this calm bike over, as minutes of your and centered state to the starting line of you lace your actual workout every race. shoes before at a pace that is running. Melanie Mociun celebrates an age group absolutely effortless What do we mean by “approach”? Spend at least win at the City of Gold Triathlon. – one that seems Why does our approach have such a 5 minutes ridiculously slow. significant bearing on our performance? of this time Swim, bike or run “Approach” is our composite physical, sitting still, with your eyes closed, as gracefully, efficiently and smoothly mental and emotional attitude towards breathing slow and deep through your as you can – as though you do not want the workout/race we are about to nose, with your tongue touching the roof to increase your breathing or your heart undertake, and the way we prepare for of your mouth, just above the gum line of rate above a resting pulse. Completely it. Ask yourself right now, “How do I your front teeth. (This tongue placement engage your sense of feeling – really typically prepare for and go into my is an ancient technique that helps to feel what its like to swim, bike or run, training sessions?” Is your brain usually ground and calm the mind.) as though this is the very last time you buzzing with stress and commentary will ever have the opportunity to do this about work, your relationships, an Conclude this (minimum) 5-minute activity. Feel every cell in your body upcoming race or the remaining items process of calming and clearing your engaged in this demonstration of perfect on your “To Do” list? Are you actually mind by acknowledging how very technique. Make each recovery session a conscious of lacing your shoes or fortunate you are to train and race. sensuous one. pumping up your tires and checking the Be grateful for your health, wealth, condition of your bike? family and freedom – all the elements A few pointers for developing the mental in your life that support your incredible clarity and inner focus that will help We all know that effective performance- athletic dream. Now you may begin your you to be 100% present and feeling in oriented training is a cycle of stress, training session with joy and happiness! your body: To encourage a sense of deep recovery and adaptation. Like it or Practicing this relaxed and positive relaxation, refrain from using caffeine not, all forms of stress play into this approach in your training will yield during recovery workouts. It’s OK to cycle – all forms. If we have absolutely great benefits on race day. Gratitude feel slow and relaxed (even sluggish)! no control over our minds, and they are and appreciation are very powerful allies Learn to create sharp mental clarity entangled in an endless cycle of stress, in the face of fear and anxiety. If we without the caffeine, and how to couple then our physiological recovery and imprint these attitudes as we approach that to a relaxed body instead of one adaptation is impaired. We are not our training sessions, they will be much “on edge”. As mentioned above, this is improving our athletic performance or more familiar and accessible at the not a social affair – train in solitude so assuring our overall health as effectively starting line of the big race. Native you can go within. Choose a calm and as we can. The recovery session provides Americans would often affirm their familiar training course. Be very aware a golden opportunity to transform this gratitude before a battle with, “It is a debilitating condition. see RECOVERY on page 46 good day to die.”

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RECOVERY from page 45 to aide in this carry over, begin to focus of each and every breath. At such an as much on the short recovery intervals HOT TIPS as you do on the work intervals. Recall effortless easy pace, your breath can be Hot-weather training/racing slow and deep as you bike and run. Let and recapture that effortless, relaxed the rhythm of your breath harmonize feeling from your full-on recovery and “fever after training” with the cadence of your pedal strokes sessions as you recover between work recovery tips and running strides. Breath every three intervals. Strive to keep that serenity as swim strokes instead of two – bipolar you commence each new work interval. Thanks to Hammer Nutrition client Randy breathing. Minimize your stroke count Relax your hands, arms and facial Profeta for these tips: and maximize glide time. muscles. In the zendurance approach to training As an ultra endurance rider, I usually have Coupled with the 15-minute “clear-your- a low-grade fever after many events and mind” approach/preparation described and racing, we have a powerful slogan: above, this leisurely 10-15 minutes of “Mind in matter.” Mind in matter some of my longer training rides which I effortless, graceful and perfect technique creates the strongest possible neuro- have been told is due to several factors: with slow deep breathing calms and system. This union is the essence of kinetic intelligence – of grace, efficiency prepares our neurological system for Some dehydration and economy. As we engage our • optimal integration of sport-specific • An immune system that is not up technique drills. Remember, the nervous minds completely in our bodies, we can to 100% system is part body and part brain. This transform any endurance sport into an neuro-system must be clear, calm and effortless, sensuous activity, a “dance” of • Hours of pushing my body above relaxed at both ends (body and mind) to harmony. We can enter the “zone” – that its normal core temperature effectively improve our swim-bike-run state of being where we feel at peace form and technique. with the world, where our physical, mental and emotional aspects find I rarely race in the evening but I know that it takes me an hour or two for my body Carry-over balance and inseparable union. In this calm and heightened state, we are each to cool down fully in the mornings after Fulfilling our golden opportunity does capable of incredible feats of endurance. a ride. I have found that a cool shower more than improve our grace, economy, and re-hydration with cold fluids helps Every recovery session offers a golden efficiency and speed. As we conduct considerably. After really hot training rides opportunity to develop and perfect your these training sessions in a thoroughly or races, a cold bath or dunk in the ocean calm and relaxed state, we imprint both ability to enter the zone. Extraordinary or pool also helps. But the best thing is to our bodies and our brains with this athletic performances require more than serenity. It begins to carryover into all high levels of exertion. We must tap into keep yourself cool if at all possible during of our training and racing experiences. the infinite potential that lies within this your workout. Douse your head with a With practice, we experience more mysterious zone. As you explore and water bottle. Make a neckerchief up with clarity and serenity even at high levels develop your unique approach to training and racing, the zone will become a much ice when it’s really hot. If you have ever of intensity. Our swim-bike-run form used Buff headgear, you can roll ice cubes doesn’t fall apart as easily when we push more familiar and accessible “landscape” hard and our perceived level of exertion – yet, like a wilderness, it will always in the Buff and place it around your neck. is lower. retain an element of mystery and magic. I did a 24-hour MTB race two years ago Enjoy the exploration! where daytime temperatures were about During your interval training sessions, 105 and evening temperatures in the low 90s. The Buff/ice trick kept me cool enough to help me win my class when the others were cramping up and dropping out due to heat exhaustion.

My usual post-workout routine is to immediately consume Recoverite that is well iced. I will sip cold water and apply cold compresses to help bring down my body temperature. If the fever goes above 100F, I will watch it closely and see my doctor to make sure I have not picked up any infection or viruses.

46 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059 From the Archives

Bill Misner, Ph.D.

QUESTION : What are the ORAC values us that the free radical reducing effect of when compounded, the [synergistic] of the nutrients contained in the Super placing these ingredients [all together] in ORAC would be dramatically increased. Antioxidant formula? a compound was extreme.

ANSWER : Oxygen Radical Absorbency INGREDIENT POTENTIAL ORAC Capacity (ORAC) is a test tube analysis that measures the total “antioxidant Grape Seed Extract 50,000 power” of foods, nutrients, and other Super Oxide Dismutase 12,000+ estimate chemical substances. I disclose that a L-Glutathione 12,000+ estimate synergistic antioxidant ORAC analysis Gingko Biloba 1,800-2,500 has not been performed on the combined Gotu Kola 1,500-2,000 estimate ingredients list in Super Antioxidant. Vinpocetine 800-1,000 estimate Individually there are estimates or actual analysis listed for some of these This numbers are rough estimates of Bill Misner, Ph.D. ingredients. When the product was first individual Oxygen Radical Absorbance Director of Research & Product formulated, the manufacturer informed Capacity; however, it is not known if, Development Emeritus HOT TIPS Delayed Onset Muscle Soreness Thanks to Mark S.... for this Hot Tip.

One of the techniques I’ve used to help with DOMS (Delayed Onset Muscle Soreness) is to follow the “Hammer Whey protein before bed” protocol. It’s worked well for me on several occasions now. I also seem to sleep better too. These last few months I’ve gradually migrated from running to cycling, becoming a daily commuter. The ride is mildly hilly 14 miles each way to the office. When I first started, I was pretty much guaranteed to be sore the next day after the ride home. It’s mostly uphill, so I started with the “Hammer Whey before bedtime” protocol and found out I wasn’t as sore the next day. Within a week, I was able to ride back to back days. Personally, I’ve kept the protocol going, even though I ride 5 days a week and I’m not sore anymore. I just feel better the next day, especially towards the end of the week.

1.800.336.1977 / www.hammernutrition.com / 47 ENDURANCE NEWS : The Newsletter For Endurance Athletes Improve Functional Strength & Muscle Elasticity For Better Running This Season & Beyond

Al Lyman, CSCS

“The economy of running is determined all also very important to be successful slower for the same effort and on one hand, by how the degrees of in an ultra or to run well off the bike. your risk of injury will rise movement are restricted, and on the The major challenge we all face is that dramatically! other hand, by how energy is reused…” running itself doesn’t make you strong, elastic, or flexible! If you want to run Simply put, running by itself, won’t - Bosch and Klomp from: Running- better, faster, and easier, especially reward you with the strength or Biomechanics and Physiology Applied as you age, then you must consider elasticity you need. You have to In Practice how to address the two most basic, supplement your running program with fundamental, and often misunderstood some functional strength training and elements that are absolutely essential flexibility training that is designed to Runners and triathletes are a stubborn to both staying injury free, and running build and maintain a strong, balanced, and dedicated bunch, whose approach easier and faster. These elements need to and elastic body. to training is often rooted in traditional be addressed when you are NOT running thinking. When it comes to running, and are: What Happens When We Run? traditional thinking states that all a runner need do to improve is to just run, 1. Stiffness and Strength: to In order to understand the elements and run, and run some more, without run well and stay injury free, of stiffness and elasticity and WHY paying much attention to other aspects you need stiff and strong legs they are so important, we need a basic of overall fitness such as functional and and a strong core that WON’T understanding of what happens up and core strength, or maintaining muscle collapse when your feet make down our “kinetic chain” during running. and joint mobility and elasticity. The contact with the ground during Obviously, we don’t think much about it problem with that thinking is that the stance phase of running. If when we are actually running but these running, in and of itself, does NOT make your legs collapse even slightly nervous and musculoskeletal system you stronger, and it’s not an activity and your landing is “soft,” the actions dramatically impact how we that helps you stay more mobile and energy that you need to power should plan our training routine. flexible. Why does strength or flexibility forward will dissipate and be matter? Over time, as we age and as lost. Your heart will have to REACTIVITY AND YOUR NERVOUS the miles pile up, if we do nothing but beat faster and work harder to SYSTEM: Nearly 50% of the energy just run, we will become weaker and make up the difference because that’s required to run comes directly tighter and eventually that weakness of that lost energy. The result: from elastic energy return of the and tightness will ruin our performance your heart rate goes up and muscles! That’s right, regardless of and increase our injury risk. In what is your speed stays the same or your heart rate, your age, or the weight a cruel reality, if you just run and ignore drops. of your racing flats, half of the energy the other aspects of a smart, balanced needed to run comes from how well training program, you will end up losing 2. Elasticity and Mobility: to your muscles “snap back” and return the ability to do the ONE thing you most run well and stay injury free, energy to help you move forward! Your want to do, which is run! you need elastic, mobile, and hips and legs are acting essentially flexible hips and legs that are like coil springs, stretching, tensing, A Balanced Training Program able to absorb the impact stress compressing, and recoiling, as energy is of running and move freely and released propelling you forward. There are many different elements effortlessly through a full range of a balanced and successful training of motion. If you lose elasticity To take advantage of this reactivity program that contribute to peak around your hips, your stride and run faster and easier, you need to performance. Running itself is obviously will shorten and your body as a improve your muscles ability to absorb the centerpiece, but each of the other whole will be much less capable and return energy, and improve your elements, be it strength training, of absorbing ground impact neuromuscular coordination so that very flexibility training, or mental training, forces. The result: you will run see COACH AL on page 49

48 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059

COACH AL from page 48 after running a race or training run of the stride cycle, which is a critical that has lots of downhill running. element of good running form. Without little energy is lost during the transfer Similarly, running uphill requires mobile and elastic hips, your legs will from ground contact to push-off! very strong glutes and hamstrings to have to absorb more of the pounding and contract concentrically to power you impact forces, leading to a much greater ECCENTRIC AND CONCENTRIC up the hill. Beyond simply including risk of injury to your calf, Achilles, MUSCLE ACTIONS: In addition to this downhill and uphill running in your or hamstring. Without strength and elastic return of energy, your muscles training program, you need to include balance in your hips through all planes are also contracting in very specific ways supplemental strength training in your of motion (side to side, not just front during various phases of the stride. routine that enhances your ability to to back), your risk of injury from ITB For example, your hamstrings contract run down, and up, or on the flat, more syndrome or Piriformis syndrome, or eccentrically during recovery to slow easily with a lower risk of injury. Also, some other malady, is much greater. down, or decelerate, the forward swing when you understand how your muscles momentum of your upper thigh. During function during running, you realize To summarize, if you want to be able the stance phase, your calf and Achilles that “traditional” strength training to keep running and avoid injury and tendon also contract eccentrically to usually won’t provide the right kinds of ultimately run faster and easier, you keep your feet from collapsing into your strength that is needed. For example, a need to do more than just run! Your shin. Similarly, your quadriceps contract typical leg curl performed on a machine daily training objectives need to include eccentrically during the stance phase, to strengthen the hamstrings produces supplemental training that will: to decelerate your body and prevent it a very different kind of stress to the from collapsing to the ground against hamstring than what actually occurs • Improve the mobility and the forces of gravity. In case you are during the recovery phase of the stride. elasticity of your hips and legs: unaware, eccentric muscle contractions The machine movement is concentric, o Better reactive return are those where the muscle lengthens as and the running stress is eccentric! of energy, more speed, it is contracting, effectively tearing the Remember: the strength exercises and much less risk of muscle! (Think of the negative portion we choose must mimic the actual injury. of a strength exercise, such as lowering movements and stressors that occur • Improve your running-specific a weight to the floor). Concentric muscle during running, in order to provide the functional strength: contractions, on the other hand, are the benefits we seek! o Less collapsing during opposite. During those contractions, the the stance phase muscle is shortening as it is contracting ROTATION THROUGHOUT THE (eccentric) (think of the “up” phase of a biceps ENTIRE CHAIN: In addition to these o Improved resiliency curl). Concentric contractions occur in muscular contractions, there is also a and resistance to the glute and hamstring as you push off great deal of rotation going on up and fatigue (eccentric) during the power phase of the stride. down our “chain” that, if restricted o Reduced risk of injury See Figure 1 below, which does a great or reduced, reduces performance and o Improved power and job of visually showing what I have just increases risk of injury. See Figure 2 speed (concentric) described. below and follow the arrows to see the many forms of rotation throughout your I know some will be resistant to a change Understanding how certain types of spine, legs, and hips that happen when in routine and to adding the strength running can place very specific eccentric you run. and flexibility training that is needed. or concentric stress on the body is It IS out-of-the-box thinking to consider important to knowing how to optimally Without mobile and elastic hips that that what you do when you are NOT train. For example, running downhill allow this rotation to happen freely running is often as important as running involves dramatic eccentric contractions without restriction, you can’t drive your itself. There’s an old saying that comes to our legs that are very damaging! knee forward from the hips easily and I’m sure you’ve experienced sore quads powerfully during the recovery phase see COACH AL on page 51 Figure 1 Figure 2 !

From: Bosch and Klomp- Running: Biomechanics and Physiology Applied In Practice

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

Swan Crest Run Elevation profile of the Swan Crest Run Brad Lamson / Kendra Borgmann-Ralstin

Editors Note : Living in northwest In the morning we were offered a shuttle and being able to cover 30 plus miles Montana affords us many opportunities (in the form of a of it is almost to get out into the wild either as part of Hammer Nutrition a gluttony of an organized event or just on our own. minivan, as well as pleasure... when One fairly new organized event is the other volunteers’ I am too old to Swan Crest Run which was started by vehicles) to the run I will be able our good friend Brad Lamson along with start - a good idea to slow down his friends Pete and Reid. We asked Brad as it took an hour and just take a to put together a little information about from the tiny ‘town’ smaller section to this event and hope you enjoy the read. If of Swan Lake and enjoy at a time. you’re looking for a great ultra to do this included a steep and fall, this might be the one for you! pretty bumpy access I remember one road, in the dark steep slope, not before the 7 a.m. shale but rather Written by ultrarunner Kendra start. I felt like a bloomed out Borgmann–Ralstin, from the September kid, dozing off in the fireweed and 2007 Swan Crest Run: back seat squished the red leaves of between people bushes, which Some runs are just really beyond words and nice and warm seemed about a and the Swan Crest Run is one of them. with voices telling half mile across, It is organized as a run, not a race, but all kinds of stories with the path it ended up being a really well-organized around me. perfectly level run with lots of goodies and the-best- running across it. of-race-like features, including a goodie About 25 of us, then, The path we were bag, an eve of dinner made from scratch, surged forward at on, Trail #7, was prizes that outweighed many races the word “go” into absolutely cleared I’ve been to, free massage afterwards, the twilight on a 2008 Swan Crest Run of logs and so and lots of good people. Most of all, single track path Saturday, September 6, 2008 very runnable. I the views were utterly unbelievable. through red and gold 57 kilometers, 7000’ climbing, settled into a pace I was reminded of just one other run and green bushes 10,000’ descent that was hard, (which I ran about this time last year, and high country Race Directors : but not race pace. in the Spider Gap area of the Cascades) trees (we would Brad Lamson, Pete Costain, Reid Sabin Harder than which could compare in terms of vistas hover around 6400 www.swancrestrun.com training, though: and color, and geological features and feet for most of this perfect. We were runnability. There was a sweet raffle 57 Kilometer run). told where we held after the dinner and the “director” Because this was a run, not a race, I should get water (basically, whenever Brad Lamson (fresh off a successful only wanted to get out a little fast so I you could) and there were lakes off in the finish of Wasatch 100 - his first 100 could settle into my own pace and not distance and one which was a required miler and first year of running 50 milers worry about passing anyone. As the sun stop -- mother nature’s aid station since and above) gave us a briefing. Our began to rise, I realized that thanks to this is a self-supported run. goodie bags had super *color* topo maps the ride up, we were already very high inside. We were warned about bears but with sweeping views of the Bob Marshall I didn’t even take the gumpack amazingly, only evidence of them were range to the right and the Mission range camera, and I do regret it... there was to be seen, as far as I know. I’m sure to the left and innumerable scooped one dreamy lake in particular, Hall they were there, sitting back in the red out valleys and slopes and canyons in Lake, down in a valley, which looked bushes. between. It’s always the sheer vastness of the places I run in that gets to me... see SWAN CREST on page 51

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SWAN CREST from page 50 COACH AL from page 53 improved performance! Best of luck! so inviting... another time, maybe. to mind that goes something like this: Eventually I found myself in 5th place, “Our greatest strength can also be our Coach Al Lyman, CSCS, has developed an easy-to- and in an out and back section up greatest weakness.” When it comes to follow, comprehensive program called Runner-CORE Sixmile Mountain (with tremendous many runners, especially those who that is a fast, effective, and time saving strength and flexibility program for triathletes and runners of all 360 degree views and watermelon on have been at it for a long time, I think ability levels. For more information go to http:// top, thanks to a kind soul - a pregnant this is true! Our dedication and desire runner-core.com . . Coach Al now also offers online it up there for a sweet surprise), saw certainly is one reason for our success, video running form analysis and also offers a myriad that I was at least 30 minutes behind the but at the same time, as our bodies of training plans for both running and triathlon 3rd place guy. The 4th place guy let me change and grow gradually weaker using Runner-CORE. For more information, go to http://coach-al.com, or email Coach Al at: coachal@ and tighter and more imbalanced, our go ahead after we savored our nirvana- coach-al.com Also, like slice of watermelon and gathered dedication to our routine can become at http://coach-al.com, you can sign up for Coach our poker chips, and I just let my legs go a weakness that leads to frustration, Al’s e-newsletter, the “Endurance Scoop,” which is for the next 8 miles of downhill. This was plateauing, and injury. Take my advice produced bi-monthly and filled with tips, inspiration, my favorite part of the run. We crossed and begin to incorporate running-specific and articles for endurance athletes of all abilities. a fresh cold stream for the first water core and functional strength exercises source in quite a while and I could NOT into your program as soon as possible © 2008, Pursuit Fitness, LLC, all rights reserved. No wait for my iodine pills to do their thing to develop a foundation of strength part of this document may be reproduced or shared so I took a long ice-cold drink from my that is an ideal platform for technique without the express written consent of the author. bottle and every time I’d take a sip after improvement, injury resistance, and that I honest-to-God whimpered out loud it was so good. I pretended that I had no legs... it sounds kind of weird but you should try it sometime when you’re going downhill at breakneck speed -- you just pretend your a torso levitating, or rather flying down, like in a dream. I descended through all the strata of foliage and trees and the different scents that go with each, and then it began to dawn on me that this was lasting a helluva long time.

Then you hit a logging type access road for several more miles, and I was strongly reminded of coming down off of Suntop on the White River 50 Mile course in Washington. Finally you’re spit out onto Highway 83 for about a mile of “where is it? where is it?” down to the Swan Lake Community Center, where tents, cold Big Sky brews, Hammer Nutrition Recoverite, and other snacks and goodies awaited. Heath Korvola, a photographer, took pictures casually, while also running.

Really, these words, once again hurriedly spilled out during my lunch hour, feel miserably inadequate to describe this run. I can’t, just can’t, recommend it highly enough. The views are breath- taking throughout. There were no bugs. The temperature was perfect. The people were awesome. I can’t guarantee the weather but the beauty is a constant. And Brad and his wife and friends put together a really rewarding and memorable event. You can see details at www.swancrestrun.com.

1.800.336.1977 / www.hammernutrition.com / 51 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Race Report

Stephen Armes hits the transition. Hammer Athletes Laura Sophiea Jim Perkins

Quick update. I raced Lavaman 13 days I wanted to let you know that you have one more post surgery. My surgeon said, “go ahead, convinced client. I started using hammer products about just don’t race it.” So, I thought I could two years ago and soon began using them for all of my do that. I ended up winning my age nutritional supplementation. Attached is a picture of me group by 40 seconds so it turned out to be at the “2008 Bike Sebring 12/24 Hour Ultra” after just a race... I guess “competing” is not in my receiving my 1st place medal for the 60-64 age group. DNA! The Recoverite was great. I took it This was my first ulta so I competed in the 12 hour and twice a day for 2 weeks, and I am sure it logged 206 miles, setting a new age-group record. I did it was why I was able to race and compete. using Perpetuum, Endurolytes and Hammer Gel as my I am now doing my Triathlon Camp in only food and electrolyte source, and of course Recoverite Alabama. I gave them the things you when I finished. Thanks for your wonderful products. sent. Thank you so very much. They were Ride on, Jim so happy! I am sending along a picture of a few of us after out 45-mile ride with intervals and 3-mile brick run after. The Scott Wood camp has been going well and being able to share the nutrition program with them The enclosed photo is of a hammer head that has been has been invaluable. embedded in the road surface on one of our favorite local rides for a number of years. It is strategically located at Again, thanks for everything you the bottom of Webber Canyon road which is a ~5 mile continue to do to support me and my climb at about 5-6% grade. Our Sunday boys group racing. You are all incredibly wonderful includes the Race Director and setup crew for the 3 people. Rivers Road Runners. Upon seeing the hammer head, someone calls out “Hammer Time” and we hammer up All my best, Laura the canyon.

Scott Wood

Tony Schiller A big congratulations goes out to Tony Schiller on his recent win at the ITU Age Group Olympic Distance World Championships. Tony took first in the men’s 50-54 division beating his next competitor by 3 minutes and 20 seconds.

John Noonan Charlie Watkins Just wanted to let you know you can add another Thought you all might like one of your athletes to the triathlon and duathlon to see this shot of my son All American list. I was ranked in both for the 45-49 at Wildflower on Saturday. male age group (11th duathlon, 66th triathlon). I Charlie entered the mountain could not have done it without you Hammer. Thank Bike triathlon and took second you so much. in the 10 and under age group.

Sincerely, John Kevin Watkins 52 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059 Michael Adsit Rocky Mountain Racing

Michael Adsit, 59, won two cycling silver We had two wins this weekend as medals in the 2008 Virginia Senior well! Our Pro Woman won the 50 mile Games held on May 7th-8th in Virginia marathon mtb race (1st Overall Female), Beach. The second place finishes were in and we also took home the win in the the 20K road race and 5K time trial in Semi-Pro men’s category, along with the men’s 55-59 year old class. Michael a third, 6th, and 8th in that category. also won a 10K time trial and 40K road AND we had a second place finish in the 19-29 Expert men and a second place race the week before in the Heart of finish in the 40-49 sport men category. Illinois Senior Games. Michael is a 7 year

Non Hodgkin Lymphoma cancer survivor The primary fuel for the day was HEED and has now qualified to compete in the and Hammer Gel, with the exception 2009 US Senior Olympic Games to be of Kelley Cullen, who won the 50 miler held in California. Michael, from Milford, using Sustained Energy. PA, trains 10-12 hours a week and uses PHYTOMAX, HEED and HAMMER GEL Thanks once again! We’ll be in New in training and competition. Mexico racing at Angel Fire this weekend. Lots of climbing! Staff Note : Shortly before going to press we got this addendum to Mike’s accomplishments. At the Rhode Island Senior Games last weekend I placed 2nd in the 5K TT at a personal best of 8:03 Jordan Kahlenberg and 2nd in the 10K TT at a personal best of 15:47. I have now qualified for the 2009 US Senior Olympic Games next year in Palo Alto, CA. Way to go Mike! Juan Pacheco Norma Bernstock April 19th was my first mtb race since Norma Bernstock brought home two 1990. I chose the Cohutta 35 miler, part cycling silver medals in the 2008 of the Cohutta 100 race weekend. I’ve Virginia Senior Games held on May 7th bee using Hammer products consistently and 8th in Virginia Beach. The second for over two years and I can honestly place finishes were in the 20K road say I’ll never use another product. For race and 5K time trial in the women’s this race I used Race Boost, Anti fatigue 60-64 year old class. Norma is a retired caps, Race caps, HEED and a bottle mix teacher and recognized poet. Norma has of HEED and Sustained Energy plus a now qualified to compete in the 2009 couple of gels. My energy level stayed US Senior Olympic Games to be held in the same and I felt very strong during California. Norma is using HEED and the last 7 miles. Thanks to Hammer Hammer Gel in her training. Nutrition and the training I did over the winter months, I managed a second place in the Masters 50+ and a top 15 overall. Stephen Armes 4 of my team mates that participated in the 65 and 100 mile races also used As a member of the Marine Corps Hammer products during the race and National Triathlon Team, the 2008 also are very happy with your products. season started off in March and has been in full swing ever since. Thanks for helping me to a successful return to MTB racing. Hammer Nutrition products have been my only fuel source and powered me to 3 podium finishes in 3 races! Photo : Robert Foskey Additionally, it helped me set an Olympic Distance PR of 1:57:23 and an 8th place overall finish in Aiken, S.C.

My kids have also gotten bite by the triathlon bug and recently competed in their first race. Thanks Hammer for making a great product and helping us kick off the 2008 Erik came in 1st in the 11/12 year old season on the podium!!! division and Ryan placed 3rd in the 9/10 year old division. Sincerely, Stephen Armes

1.800.336.1977 / www.hammernutrition.com / 53 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Race Report

Keith Regier display his Hammer pride Hammer Athletes ???

Amy Rappaport Paul Moir I didn’t know these two women, but I I just completed the Anaconda 5-Day asked if we could all take some Mtb Enduro in central Australia… riding pictures together just because I knew 300kms. The event is a 5-day MTB stage that you would love them....the race, riding some of the most awesome 3 of us each modeling a different “pink”. mountain biking in Australia along some very sweet single track and dusty Of course now we are good buddies.... trails along the very scenic MacDonnell Ranges (in the red centre of Australia). Left to right: Amy Rappaport, Tana I finished 5th in the old guys category. Jackson, Jami Andrews Thanks Steve for the fueling tips – the suggested Race Day Boost “supplement Amy: 1st Duathlon AG, Tana: 2nd Du loading” each day seemed to help! AG, Jami: 6th Long Tri AG Endurolytes were absolutely essential to keep going each day and my regular Tana and Jami live in Sunnyvail, CA Perpetuem endurance fuel was and you already know I’m a Jersey girl. consistent as it always is.

Tana will be racing at IM CDA later this Paul Moir month and has finished Kona 6 times. It’s awesome to meet other Athletes...do you want the Hammer Nutrition community to know what you’re up to? Hammer fans at races. When I asked Have a great, copyright free photo you want to share? Send a short email to if they were sponsored athletes they said [email protected] (please put Race Report in the subject line) about your “ no, we just love the recent accomplishments and we’ll try to include it in our Race Report. stuff” how cool.

Cheers, Kathy Craft Amy I raced in the Sea Otter Classic on April 19, 2008 in Seaside, CA. My event was the MTB XC, 153-XC Sport 30-39 female age group. I finished 4th with a time of 1:51:47. I attended the awards ceremony wearing my Hammer Nutrition Jersey.

I supplemented with Race Caps Supreme, Hammer Gel, Perpetuem, and Recoverite post race.

Attached is my photo on the podium (photo taken by Adrienne Saxton)

Kathy Craft

54 / www.hammernutrition.com / 1.800.336.1977 July 2008 : Issue 059 Michael Bates Troy DeLong Attached is a picture of Michael Bates Troy finished his first Boston Marathon finishing the Lake Merritt Half Day this spring (and only his second (12 hr ) in Oakland, CA May 10, 2008 marathon ever) in a time of 3:20 this past with a total distance of 51.5 miles. April. Rounding out his spring was a 7th You would never know he ran that far place age-group result at the Silver State from the picture. I believe it is because 50/50 1/2 marathon in Reno (2:01:40) and of his use of Hammer Products. Why I a 23rd place age group finish at the Boise feel he should get recognized is because 70.3 triathlon in June (5:15:20). Nice he doesn’t only use and believe in your work Troy! products but promotes them to everyone he talks to. He turned me onto your products by giving me some of his to try and my ultra running has change forever. He is a great person and you would never know he is 61 years old.

John Hagin

Kirk Usher

This spring we received a great ‘race We’re holding the biking. I’ve been report’ from Kirk Usher about his trip Explorers Clug flag mountain biking for to the Himalayas, sponsored by the 147 awarded for the 28 years now and Explorers Club (www.explorers.org), scientific study we have recorded over where he and others conducted a study conducted on heart 3.5 million feet of on heart rate recovery at altitude. Below rate recovery at climbing-mostly on are his pictures with a small description high altitude by the my mt. bike since of each. 11 men and women I ride about 80% bikers in our study mountain bike vs Picture 1 : Me leading my buddy, Dr. group from age 21-63. 20% road. In 2001 I Bob Miller, over the top of Khardung Incidentally, the had an angioplasty La, at 18,375’, considered by most to be oldest member of our and stent, but since the “world’s highest motorable pass”. study group, Dr. Dan then I’ve done the In addition to sucessfully biking over Moore at 63, was the Ladakh expedition Khardung La in northern India’s Ladakh first up and over all 6 and this fall Dr. region, which is bordered by Tibet and passes. Bob Miller and Pakistan, we biked over Taglung La at I are planning 17,500’ and 4 other passes from 14,400’- As I mentioned to lead a group 16,600’. Ladakh is part of the larger what helped get me mountain biking on Himalaya region referred to as “the roof acclimitized was first a total west to east of the world” and the Ladakh area itself Sustained Energy, crossing of Bhutan, has been called “Little Tibet” and even HEED, and Hammer another Himalayan “the last Shangri La”. Biking in Ladakh Gel for the shorter country, in which will change your life forever, it’s that acclimatizing we cross 11 passes, unique and dramatic both geographically rides. Then, for totalling over and culturally. the 6-12 hour rides 50,000’ climbing, up and over the and the route Picture 2 : (L-R) our friend Dan Moore, passes, fueling with includes what Ph.D, Biostatisics at UCSF, then me, Perpetuem, HEED, many believe to be and on the right in the yellow jacket (it and Hammer Gel. the world’s longest was in the 30’s with the wind chill) is Dr. Since then I’ve descent of 53 miles. Bob Miller, head of Neuroscinces at Cal started to regularly use Hammer Bars, Pacific Medical Center in San Francisco, Endurolytes, and Recoverite, each of and Professor of Nuerosciences at which I think are excellent and great Stanford and UCSF. for both my mountain biking and road

1.800.336.1977 / www.hammernutrition.com / 55 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 : - The Safety of Stevia - Whey Protein Update New Flavors - Pre-Workout/Race Fueling - Product Spotlight Anti-Fatigue Caps - Athlete Spotlight Mike Llerandi - Salt Stains What do they mean? - From Soni’s Kitchen Quinoa - A Nutritional Superstar - Getting Faster as You Get Older - and so much more!!

HAMMER NUTRITION

We are fortunate to live in one Hammer Digest, of which we ofEnvironmentally the most beautiful places in printed 750,000,friendly are printed on the United States and every day recycled paper. If you don’t want we get to take advantage of the to throw them away when you’re environment around us. As more done, recycle them in another and more companies are ‘Going manner...give them to a friend! Green’ in an effort to do their As new, and reprint, projects part for the the planet, we’d like come up we continue to look into to keep you informed of some the feaseability of recycled paper of the things we as a company for all of our jobs. have been doing and some of the action-items that we hope to take 3) The containers/bottles of on in the future. Hammer Nutrition supplements and fuels are #2 HDPE, an easily 1) Our race bags, of which we’ll recyclable form of plastic. If you be supplying over 1,000,000 this don’t have a recycling center in year (that’s right, one million) your area, these containers make are produced from post-consumer great storage containers in your recycled materials. Not only garage or shop. are they recycled, they’re also recyclable. We are presently We continue to look for more doing research on alternatives to ways that we can be sensitive to the wax-lined paper cups that are the environment. When we do, used at races. we’ll be sure to share with you

2) Our 2008 catalogs, of which we printed 275,000, and our

56 / www.hammernutrition.com / 1.800.336.1977