Does diet influence performance? RAAM recap $3.95 International athletes: Meet Manu! See where we'll be in August and September 2011 events Cramping How to avoid the ultimate pain Adios Ammonia! Anti-Fatigue Caps Hydration How to do it right! Race reports from around the world! www.hammernutrition.com 1 IN THIS ISSUE #76 Tiff Koehn on the Queen K Highway during Day 5 of the Epic5 in Kona, Hawaii. Photo : Joe Culver Contents Letters 3 Athlete spotlight : Jenn Halladay 34 Finishing 2nd in Spain 60 Welcome 4 Nate's corner 37 A grand adventure 60 Tinker wins big at Big Bear 5 Little Rippers to National Champions 38 A junior sensation 62 From the saddle 6 Rim 2 River 2 Rim 40 A perfect ‘match’ 63 Product spotlight : Anti-Fatigue Caps 8 A Montanan in Brittany : Part three 42 From ‘crashing and burning’ to Hydration 12 From sea to shining sea 44 ‘placing and winning’ 64 Protein in endurance fuels. Necessary? 14 Taking the nation by storm 45 A Little Chicked 66 The Endurance Forum 16 Cycling skills with Mike Freeman 46 How do you Hammer? 68 BPA? Another reason to say “No way!” 17 The O'Neal legacy 48 Back in the saddle again 68 Does diet influence performance? 18 Pit row 51 Recipes from Laura 69 Cumin carrots 19 'Tandem'onium! 52 From our athletes 70 Cramping! What a pain 20 Sticking with the plan 53 Have it made in the shade 71 USMS Spring Nationals 23 International news : Philippines 54 Coast to Coast 72 Training leads and muscle follows 24 International news : Brazil 54-55 From our junior athletes 73 Creative corner 28 International news : Switzerland 56-57 Hammerbuck$ 78 Staying on top 29 International news : South Africa 58 Event calendar 80 Where are they now? 30 International news : Canada 59 From our athletes 82 Cover girl cleans up! 31 Ask Dr. Bill 32 ON THE COVER No Idle Tour 33 Hammer Nutrition-sponsored, nationally ranked Brazilian athlete Manu Vilascu rides on Pedra do Arpoador, between Dr. Bill - National Champion 33 Copacabana and Ipanema beaches in Rio. Photo : Bernardo Rodrigues 2 Aug/Sep 2011 : Issue 76 "Great customer service, that’s one reason I keep coming back, besides the great products!" - John D. ENDURANCE NEWS The informed athlete's advantage since 1992 STAFF Brian Frank, Steve Born, Angela Miller EDITORIAL CONTRIBUTORS Articles submitted by non-staff authors are not edited. Jim Bruskewitz Laurie O'Brien Brandon Campisi Marshall Opel Andrea Forsberg Dustin Phillips Mike Freeman Jessica Prah Send your letters to [email protected] for Vanessa Gailey Jason Rogers { possible inclusion in a future issue of Endurance News. { Laura Labelle Anya Wechsler LETTERS Jeff Linder Andrea Weymiller Nate Llerandi Jason Wolf Bill Misner Dear Editor, CONTENT MANAGER Thanks for the story on Marathon Canoe Racing. As the article notes, there are not high Vanessa Gailey numbers of marathon paddlers, but many are outstanding athletes. Consider 70 paddle strokes a minute for 7-17 hours (29,000 strokes for the Clinton 70 Miler and 71,000 for the AuSable EDITING Vanessa Gailey, Kadidja Sierra Marathon). The introduction of Hammer Nutrition has REALLY made these events "doable" for mere mortals. In the 2010 Clinton my partner cramped up at the 27-mile mark. He continued on ADVERTISEMENTS as best he could for another ten miles until another team gave him your Endurolytes capsules. Kelly Pris, Angela Miller In approximately 20 minutes he was back "HAMMERing" again. I was drinking HEED and using Our Mission Hammer Gel, and never had a problem. The objective of Endurance News is to provide you, the serious endurance athlete, with a valuable resource Marathon Canoe racing is a great sport; you can do it all your life as the paddle stroke is all that you will find informative, educational, thought provoking, and helpful in your ongoing pursuit of optimum hydraulic action. I am 75 and still paddling quite well with the help of Hammer. performance and health. Sincerely, Endurance News features insightful articles on diet, nutrition, training, and other topics of interest for endurance Ken Gerg athletes - written by our staff as well as professional and elite amateur athletes and other experts in the area of nutrition and exercise. 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 and hard training that emphasizes Available at quality over quantity, and prudent supplementation to improve health and performance. But above all, we at Endurance News believe that there are no shortcuts and The 9th edition of The Endurance Athlete's that success can only come from hard work. GUIDE to SUCCESS is now available Back issues available at www.hammernutrition.com through our friends at Amazon.com, as Legal Disclaimer : The contents of Endurance News are not intended to provide medical advice to well as on www.hammernutrition.com. The individuals. For medical advice, please consult a licensed health care specialist. GUIDE, which sells for $7.95 at both online ©2011 Endurance Marketing Group. This information is copyright protected. Please feel free to locations, qualifies for FREE Super Saver distribute this information as long as the copyright notice, phone number, and/or URL are included. Content must remain unchanged and original authorship acknowledged. shipping on Amazon when orders total $25. Amazon offers an unbelievable selection of available items—more than any big-box store can possibly provide—so finding products to add to your cart to qualify for FREE Super Saver shipping is more than easy: running shoes, bike tires, blender for The Endurance News is printed on recycled paper. your protein smoothies . if you've been looking for it, Amazon most likely has it. 4952 Whitefish Stage Road On your next trip to Amazon.com, add The Whitefish, Montana 59937 GUIDE to your cart and learn how to Fuel 1.800.336.1977 Right, Feel Great! www.hammernutrition.com www.hammernutrition.com 3 “A” races looming covered in chocolate . yum! All of on the horizon, so these new variations of the Hammer if you need to get Bar should be in our warehouses and your fueling and shipping by September, and reach supplement routine distribution channels and retail shelves dialed or tweaked, shortly thereafter. there's still time; give us a call or shoot us We also have more flavors of the an email to support@ increasingly popular Endurolytes Fizz hammernutrition. in the pipeline. Grape will be our fifth com. flavor, complementing grapefruit, lemon- lime, mango, and peach. Unflavored Fizz Besides all of the will be our sixth flavor, although it's usual busyness of not really a flavor. However, it will be summer, we've been perfect for those of you who want to add in the lab and have Fizz to your favorite flavor of HEED or some exciting new Perpetuem without altering the flavor goodies coming profile significantly. In the meantime, I'd this fall—both for encourage you to do some experimenting putting in your by mixing current flavors of Fizz into body as well as on your bottles. For instance, I found it. In the midst of that four scoops of Strawberry-Vanilla all that is going Perpetuem along with two Lemon-Lime on, I am reminded FIZZ tastes delicious and makes the constantly by perfect three-hour fuel/electrolyte bottle clients and even for me. I would never have guessed by my staff just that, but there you go. Try some other how nebulous combos; you might be surprised to find and downright other winners as well. If you do, be sure Miles and Brian Frank confusing the to let us know so we can share them with with 78-year-old whole fueling everyone else. Franco Sangalli in and nutrition Recanato, Italy during component can Now on to the fueling mystery. Despite Day 2 of the 2011 Giro dell'umbria. be and continues our considerable efforts to demystify to be, even after the process over the past two decades the introduction with our extensive print and electronic of Hammer collateral, the ideal amount and timing Nutrition products of intake of calories before and during and protocols. exercise remains a challenge for a large percentage of athletes, even those who Welcome to the In the new product "know Hammer." I was reminded of this department, we recently on a big ride I did with several have three new staff members. One staff member in variations of particular was highly illustrative of 76th issue of Hammer Bar in my point. Despite having worked at the works. One Hammer Nutrition for several years is just like the and being quite adept at helping Endurance News. Almond Raisin clients resolve fueling issues, certain flavor, except subtleties of the process escaped him. with cranberries. His application of "the pre-exercise meal" nce again, we've put together a The second is a different formulation and "protein beyond two hours" became knockout issue of the magazine, that contains oats and apples; it's pretty dueling issues that threatened to make if I do say so myself. As always, darn good. The third is the one I'm his day in the saddle a lot harder than O your contributions are my most excited about —it's a larger bar it needed to be. I happened to be riding favorite, but in this issue it's the at 75 grams and is a purpose-designed alongside him for the first three hours young athletes in green that really warm recovery bar with 20 grams of pure and was able to work through the issues my heart.