ENDURANCE May 2007 : Issue 054
NEWSThe endurance athlete's comprehensive knowledge resource since 1992 ®
Replacement vs. Replenishment Bill Misner Ph.D., Steve Born • Pg 2 / Welcome To fuel successfully, less is better than more! • Pg 3 / What I Love Most About Spring • Pg 4 / From The Saddle Of Steve Born From the beginning we’ve recom- We encourage you to use the informa- mended that our clients shun the tion in this article as your fueling • Pg 5 / Common Pain Relievers recommendations of “experts” and their guide and we guarantee you will have • Pg 6 / Soy Protein, Friend Or Foe? “replace what you lose” fueling higher quality workouts, better race • Pg 7 / Pretty In Pink advise because it almost always guar- results and feel better too! antees failure or at the very least, sub • Pg 8 / Antioxidant Supplementation par performances punctuated by upset Perhaps the biggest challenge we at • Pg 9 / Soy Scores Again stomach, cramps or worse. Hammer Nutrition face is convincing • Pg 10 / Cyclo-BootCamp athletes that the “replace what you Now, if this bad fueling advice were lose” theory of endurance fueling is • Pg 11 / Dr. Bill’s Words Of Wisdom on its way out, we probably wouldn’t completely ineffective and needs to be • Pg 12 / Product Spotlight : Energy Surge have to continue to wave our flag on eliminated if better results are to be this matter. Fact is, despite so much achieved. What we’re talking about are • Pg 13 / Unhappy Meals evidence against them, a number of the “experts” and organizations that • Pg 14 / Fructose In Energy Surge magazines, athletes, coaches, and are still recommending that athletes • Pg 15 / Q & A’s : Perpetuem & Sustained Energy organizations still promote this flawed need to consume what they lose during theory of fueling. exercise in equal to near-equal • Pg 16 / Glutamine : A Vital Post-Workout Nutrient • Pg 17 / Visit Montana This Summer (see REPLENISHMENT on page 26) • Pg 18 / Athlete Spotlight : The Delman’s
• Pg 20 / Start Your Season Right Complex Carbohydrates Bill Misner Ph.D., Steve Born • Pg 21 / 2007 Race Across America A superior fuel compared to simple sugars • Pg 22 / A New Approach To Medical Thought Most everyone who is familiar with glucose, fructose, and sucrose - oxida- • Pg 23 / Join Us In Kona Hammer Nutrition fuels knows our tion rates peaked at 1.7 grams per • Pg 24 / Nate’s Corner uncompromising stance on the use of minute. Both those results are pretty • Pg 25 / Endurance Nutrition DVD complex carbohydrates versus simple eye opening, considering that the sugars for optimal fuel/energy produc- majority of research on the subject has • Pg 25 / Brown Rice Syrup tion. In Endurance News #52 we ran shown that complex carbohydrates • Pg 28 / Hammer Camp Tucson an article (“Complex Carbs or Multiple allowed for 4.0 - 4.1 calories/minute, or • Pg 32 / 2007 Highline Hammer Carb Sources - Which is Better?”) that approximately 1 gram/minute. discussed the results of research by the • Pg 33 / 2007-2008 Tucson Hammer Camps Dutch sport scientist, Asker However, there’s more to the results • Pg 34 / Grasky/Hodska Training Camp Jeukendrup. To recap the article, the than what first meets the eye, and the • Pg 36 / From The Archives general conclusion of the studies key to our original article - our position showed that a blend of carbohydrates regarding the studies as well as the • Pg 37-38 / 2007 Price List & Order Form increased oxidation rates, which means companies that are jumping on the • Pg 39 / Triathlon One O One higher amounts of energy were pro- “multiple carb sources are better than duced. In one of Jeukendrup’s studies complex carbs alone” bandwagon - was • Pg 40-43 / Race Report he found that cyclists who ingested a not to dispute the results of 2:1 mixture of maltodextrin and fruc- Jeukendrup’s published studies. The tose were able to oxidize up to 1.5 key to the article was whether or not ABOVE : Pro cyclist Ron Jenson, of Team Waste grams of carbohydrate every minute. Management, hammers during the ASU crit. Photo - Will Samsky In another study - using a mixture of (see COMPLEX CARBS on page 30) ENDURANCE NEWS : The Newsletter For Endurance Athletes
Welcome
From the office of Brian Frank
Welcome to Trust me, that will not be the case. and friends. You can also write a let- Endurance News Again, I expect you to hold me to this ter to your local newspaper and or #54 commitment. sport specific publication.
As I almost always In fact, I want to reassure you that In addition to Steve’s articles, our do, I need to start this growth will benefit you as well as usual contributors have some good by thanking you us. The reason for this growth is due to reading in store for you. Beginning in for your support, our grass roots marketing program and this issue, we have a new contributor, without which we the influence that you have on your coach Al Lyman, sharing his thoughts would not be cele- local athletic community. This growth on how to get your race season off to a brating our 20th anniversary with enables us to sponsor and support more good start. You will also find an unabated growth. You are the reason of the exact type of events you compete expanded “Race Report” which is my for our success and I can promise you in and, in many instances, even have favorite part of the newsletter because that no matter how big we grow, we’ll our products on course as well. The it highlights you, our reader and most never forget how we got there or why convenience of being able to “buy local” treasured asset. So, if you’ve ever read you chose to support us in the first or just pick up last minute products at this section and thought, “Hey, I place. We know you want healthy, your local bike shop, running, or tri should send them some photos and a effective products, at a fair price, shop, or even your local health food story about my recent race or epic jour- backed up by friendly, helpful staff and store, is another perk for you. ney,” you’re right, you should! all of the resources necessary to make the most of the products and all of your So, do remember that Hammer Enjoy the read, eat right, train hard work. That may sound like a Nutrition is partly your company and smart, make recovery a priority and pretty tall order, but it’s one I’ve been we are counting on you to help guide Hammer on race day! Oh yeah, and happily filling for 20 years now. I’m us as we grow into a full-fledged multi- tell your family how much you love counting on you to continue to hold us channel company with your feedback them, every day. accountable to this standard and to be and constructive criticism. That’s why vocal if we ever fall short. I monitor and personally reply to sug- [email protected]. Perhaps I’m a perfectionist, or a lit- tle compulsive, or both, but I’ve found This issue of Endurance News is HOT TIPS that when you dedicate 20 years of chock-full of the good stuff. In fact, we Elevate HGH while you sleep - hard work towards a singular goal, you added twelve more pages just to fit it Whey before bed can’t help but end up with something all in. The feature articles are neces- to show for that hard work. That’s sary reading as they provide a counter Elevating Human Growth Hormone (HGH) what I tell my son and anyone who balance to the anti-supplement hype levels is the surest way to enhance athletic asks how we’ve achieved the modest and bankrupt “replace what you lose” performance and shorten recovery time. This success that we are enjoying today. fueling philosophy that continues to be is why some athletes resort to risky injec- promoted in the mainstream and tions. To safely raise HGH levels without Speaking of success, you may have sports media. I know for many of you risk to your endocrine system, try this - just noticed Hammer products proliferating we are simply preaching to the choir, before bed, take 1 scoop of Hammer Whey in retail outlets in your town or area. but we must doggedly continue to pro- protein in 4- 6 ounces water, not juice or milk It’s true that our retail sales channel is fess the safety and efficacy of as those carbs will hinder the process. This growing even faster than our direct-to- nutritional supplements and the wis- consumer channel. I can already hear dom of our “replace what you can practice may safely raise HGH levels while the thoughts of many of you who may assimilate” fueling philosophy, rather you sleep by as much as 400% compared to be concerned that our growth into the than having even one of you be led the usual nightly spike. That’s enough to have mainstream markets will lead to astray. If this information is already a a noticeable effect on anabolic, muscle “dumbed down” products and the evap- given to you, we encourage you to pass building/maintaining, activity in the body, and oration of our personalized service. it along to your less informed family that’s a good thing. 2 May 2007 : Issue 054 What I Love Most About Spring
Tony Schiller
“It’s spring fever. That is what the myself that 30 mph wasn’t wind aided. and winter soreness fading away. name of it is. And when you’ve got it, you want - oh, you don’t quite know I love changing the first flat tire of the I love overheating for the fist time and what it is you do want, but it just fairly year. wishing I’d brought Endurolytes. makes your heart ache, you want it so!” ~Mark Twain I love seeing street cleaners and I love my times the first day in the pothole repairmen back in action. pool after shaving down. I love changing the clocks so we can start riding late into the evening. I love hearing which young studs are I love shivering in sweats for 20 min- super fit and pretending not to be utes after the first lake swim of the I love watching lake ice turn black and worried. year. then suddenly disappear. I love putting myself on the hook by I love when the UPS lady delivers all I love seeing the sky start to awaken making public a big, hairy, audacious my racing supplies from Hammer. while driving to the pool at 5:45 AM. goal. I love pretending I’m happy to see an I love a hot Jacuzzi after coming in I love convincing myself that I’m ahead old rival at the first race of the year. from a cold, soaking rain. of last year even if I’m not. I love still - after all these years - feel- I love conning myself into believing I’m I love believing I’ll ride faster once my ing those competitive juices flowing. in better shape than I really am. new Kuota K Factor arrives. I love starting the season undefeated. I love getting sucked by ego and testos- I love when race applications start to terone into a totally insane workout. arrive in the mail. Spring is nature’s way of saying, “Let’s party!” ~Robin Williams I love the first time I can charge up a I love shedding layers to expose blind- hill and not go into oxygen debt. ingly pale skin and hairy legs. April 2007 marks the start of Tony Schiller’s 35th year in competitive racing and his 20th as a Hammer athlete. Tony’s goal this year is to I love cursing the cold, stiff headwinds I love getting scolded - once again - by rebound to his old form for a 6th age group nation- that I hate so much. my wife for forgetting sunscreen. al title and to set-up a big year in 2008 when he turns 50. Beyond racing, Tony is a corporate moti- vator and the race director of the MiracleKids I love turning around and convincing I love warm muscles getting flexible Triathlon. Contact: [email protected].
Endurance News Staff Our Mission
Editorial : Steve Born, Dr. Bill Misner, Brian Frank The objective of Endurance News is to provide you, the serious in this publication will always be biased in favor of a healthy diet, hard train- endurance athlete, with a valuable resource that you will find to be ing that emphasizes quality over quantity, and prudent supplementation to informative, educational, thought provoking and helpful in your ongoing improve health and performance. But above all, we at Endurance News Editorial Contributors : Nate Llerandi, Tony Schiller, pursuit of optimum performance and health. believe there are no short cuts, and success can only come from hard work. Lowell Greib, Marni Rakes, Josh Liberles, Al Lyman Endurance News features insightful articles on diet, nutrition, training and Back issues of Endurance News are available online at: Copy Editor : David Levin* other topics of interest for endurance athletes — written by myself as well www.hammernutrition.com as professional and elite amateur athletes and other experts in the area of nutrition and exercise. In addition, Endurance News will include articles Legal disclaimer: The contents of Endurance News are not intended to Layout : Angela Nock highlighting new and existing Hammer Nutrition products and how to get provide medical advice to individuals. For medical advice, please consult a the maximum benefits from them. licensed health care specialist. *Articles written by Dr. Bill Misner are not edited by David Levin In reading this and future issues, please remember that the views expressed The FDA has evaluated none of the statements in this newsletter.
3 ENDURANCE NEWS : The Newsletter For Endurance Athletes From the Saddle of Steve Born
Steve Born Photo - Angela Nock
Welcome to the was “for keeps,” so it was a major telling me, “Man, are you pathetically spring edition of change for her, adapting to life here, out of shape or what?” They actually Endurance News! where people eat bison and put kanga- feel really good, because they optimisti- roos in zoos. cally let me know that these huffing For those of and puffing early season rides signal a us in Montana About a year ago we took another new beginning for me. Sure, it’d be (and I’m sure this major step, the dreaded/loved “first fairly easy to lapse into a state of self- feeling’s similar home purchase.” Yeah, I’m a little pity (a/k/a laziness), where I could for everyone who behind the caboose, but I am finally justify my lack of training through lives in a cold, growing up. As all of you homeowners excuses such as, “I’m working lots of Northern climate), it’s great to say know, it was a pretty hectic ordeal hours and don’t have as much time as I goodbye to winter. I do love the snow from the seemingly interminable used to,” “I’ve got responsibilities both and all of the winter activities, and I searching for the right house up until at work and home that I can’t neglect,” contend that, minute for minute, we signed the papers. Then the real “I’ve been a competitive athlete for ‘X’ there’s nothing better for building ordeal began
Most all of us have, at one time or & Women’s Hospital adds another I’d guess that competitive athletes are another, taken some sort of pain reliev- potential side-effect issue. The a population at high risk to overuse er (analgesic), and I think many of us researchers found that men who used NSAIDs. They have frequent aches would agree that when used sparingly NSAIDs six or seven times a week and pains from training, and they don’t and only when necessary, they have a showed a 38% increased risk of devel- want to take any time off or even slow rightful place in our medicine cabinets. oping hypertension. The study included down their training programs. Unfortunately, many athletes grossly about 16,000 male health professionals Instead, they just pour down the overuse these medications, sometimes who had no history of hypertension. NSAIDs and keep up the pace. by “pre-loading” prior to an event in Men who used acetaminophen were the hopes of staving off inflammation next, showing an increased hyperten- The judicious use of such medica- and joint pain. sion rate of 34% when used six to seven tions is certainly warranted at times, times a week. Even aspirin, which is but there are some very real conse- However, as with any medication, often prescribed for its blood-thinning quences to their use and overuse, analgesics have potential side effects. effects to those at risk for heart attack, including a most undesirable effect of Ibuprofen and naproxen are readily showed an increased risk of high blood increased risk of high blood pressure. available, over-the-counter (OTC) anal- pressure development. Men who used An effective pain-relieving alternative gesics known as NSAIDs, which stands aspirin six to seven times a week exhib- to these OTC medications is Tissue for Non-Steroidal Anti-Inflammatory ited a 26% increased risk of developing Rejuvenator, which has a plethora of Drug. Exercise-specific side effects of hypertension. natural anti-inflammatory nutrients in NSAIDs include nausea, diarrhea, con- its formula. In fact, many ultra dis- stipation, dizziness, headache, and Most of us who exercise regularly tance athletes use TR regularly during fluid retention. NSAIDs reduce blood- will probably have overall better their training and racing instead of the clotting activity, which can increase health and fewer risk factors (obesity, more commonly used OTC analgesics. the severity of any bruise injury smoking, high-fat diet, high sugar They have reported to us that they’ve incurred during training. Many an ath- intake, etc.) than the general popula- had substantially less incidence of lete has suffered from these tion. Nonetheless, hypertension, known unwanted side effects. So before you unpleasant effects (or even worse ones) as “the silent killer,” is definitely a con- reach for that bottle of “Vitamin I,” by nonchalantly consuming large dition to be avoided. However, take this new study to heart and con- and/or too-frequent doses of NSAIDs. competitive athletes in search of the sider using the all-natural Tissue “now” fix often don’t take long-term Rejuvenator instead. A new study from Boston’s Brigham health problems seriously. As a group,
(STEVE from page 4) encourage you. Today is a new day, never easy (I was just thinking that as effectively. If you’re at all in the same it’s an opportunity for you to embrace I gasped up a steep hill yesterday), but boat that I am, I hope that as this sea- the fact that you can and should begin they can be some of the most enjoyable son begins and the year unfolds, you again. Whether you’re coming back steps you can take... it’s all in how you will be psyched about training or exer- from an injury or a prolonged layoff choose to view it. cising regularly as well. Those initial due to any life situation, yes, it’s going steps might hurt a lot and tell you how to take time to get back to the level of To me, and many others, spring has out of shape you are, but they can be the fitness that you once enjoyed. historically been a time that defines very best ones because you’re making a However, as my father often told me, what the term “new beginnings” is pact with yourself to make your stum- you can view these circumstances about. As such, I think it’s a perfect bling blocks stepping stones. As your either as stumbling blocks that will opportunity to get reacquainted with the fitness level increases, you’ll look back knock you down or stepping-stones joy of training. Even though I’m no on the commitment you made with your- that will help you climb to bigger and longer competing, I’m as psyched as ever self and you’ll know, without better things. Those first few steps are about training more consistently and reservation, that you did the right thing. 5 ENDURANCE NEWS : The Newsletter For Endurance Athletes
Soy Protein Friend or foe?
Bill Misner, Ph.D.
Note: The debate regarding soy pro- even tiny sesame seeds. None of these emphasized that weak estrogens from tein, one that has been going on for foods are associated with behavioral plants block the more potent harmful years, continues to rage. Some tout soy change or hormonal modification. estrogens remarkably reducing their as being a super healthy protein source effects. Estradiol potently stimulates while others decry it as being responsi- Plant Phyto-Anabolic Effect cell growth in certain tissues. ble for a variety of undesirable effects. Estrogens stimulate specific cell We asked Dr. Bill to provide his Some foods and supplements are growth trophoblasts which are strongly insights on this topic and we believe associated with increased anabolic pro- implicated in cancer when they are this will help take the confusion out of hormone effects. They are oats, produced in situations other than preg- the debate, showing that soy is, in fact, american ginseng, ashwagandha, nancy. The more cells divide, the a healthy source of protein. damiana, ginkgo biloba, gotu kola, greater the risk that a genetic mishap horny goat weed, korean ginseng, will occur that could lead to the uncon- This is my (Dr. Bill Misner) personal maca, marapuama, passion flower, trolled proliferation of cells opinion on Soy Protein’s anabolic prop- tribulus terrestris, tongkat ali, savory characterized by cancer, especially erty interpreted from the evidence velvet beans, yohimbe, and they may breast cancer (specifically 2-hydroxye- presented in the literature. By disclo- influence male or female sexual desire. strone form of estrone). sure, there are pros and cons debated The operant word is “may” since not all by several of my colleagues, some of males or females will experience posi- ALCOHOL (ethanol) increases estro- whom, I agree, and others, disagree. tive “effects” associated with dose. The gen levels by impairing the liver’s basis for these effects is debatable and ability to convert estradiol and estrone Plant Phytoestrogens Effect highly individual. to estriol. This lowers the testos- terone:estrogen ratio in both men and Phytoestrogens from plant lignans or Harmful Excess Estrogen women. What natural prohormone isoflavonoids from at least 15 plants Effects gains that occur after a hard workout behave within the body like weak are dramatically reduced with a post- estrogens. Phytoestrogens are so chem- Elevation in natural estrogens may workout beer or other alcoholic drink. ically similar to estrogen that they inhibit the body’s production of bind to the estrogen receptors on the parathyroid, deplete PABA, biotin, folic AGING - Estrogens (primarily estra- cells within the body. It should be acid, choline, inositol levels and diol and estrone) levels in males emphasized that they do not initiate increase the body’s requirement generally increase in tandem with the the same biological effects that true for vitamin E & vitamin B6. Soy is not progression of the aging process. estrogens exert. associated with generating potent Consequently, phytoestrogens may pro- harmful estrogen effects. tect the body from the toxic effects of Phytoestrogens paradoxically act as excessive estrogens. The polyphenols in anti-estrogens, effectively diluting the ALCOHOL & AGE increase estro- soy, (Genistein & Daidzein) compete impact of the body’s own production of gen, potentially raising the levels of with age-induced excess estrogen for estrogen, because they occupy the the most potent forms of estrogen in occupancy of estrogen receptors, hence same receptor sites (estradiol receptor males. Excess potent forms of estrogen the excess effect in all masters age ath- sites) that would otherwise be occupied are associated with cancer. Of the letes is dramatically reduced by by endogenous estrogen. Therefore three types of estrogens, estradiol is occasionally consuming soy. plant phytoestrogens protect the body 1,000 times more potent in terms of its from the detrimental effects of exces- ability to stimulate breast tissue Specific HARMFUL elevated estro- sive estrogen. The healthy foods and growth compared to estriol. Estriol, an gens consequence may occur by gender: supplements that introduce phytoestro- endogenous estrogen is much, much gens into the diet are mexican wild more potent than the weak form with MALES having elevated estrogens yam, black cohosh, red clover, licorice limited amounts found in soy, (from (Estradiol + Estrone) may suffer from sage, unicorn root, soy, flax seeds and Genistein & Daidzein). It should be (see SOY on page 7) 6 May 2007 : Issue 054
(SOY from page 6) Jill Grasky rides in style at the NOVA enlarged prostate, depression (due to National in Fountain them blocking the serotonin manufac- Hills, Arizona. turing properties of vitamin B6), male-pattern baldness, and systemic Pretty lupus erythematosus (SLE).
FEMALES having elevated estro- gens (Estradiol + Estrone) may suffer In Pink from uterine fibroids, anxiety, and endometriosis. A high estrogens:prog- Women’s Clothing esterone ratio can be associated with multiple sclerosis, PMS-A (anxiety), Steve Born and depression (due to them blocking the serotonin manufacturing properties If you’ve received our latest catalog “chevron” logo emblazoned in pink. of vitamin B6). Excess female estro- or have visited our web site recently, gens may inhibit the mobilization of you know that for 2007 we now have As it is with all the Hammer soft adipose tissue from cellulite for redis- women’s specific cycling gear available goods, our prices are well below what tribution to other areas of the body in a color scheme that you, our female you’d pay for clothing of this quality (possibly accounting for the greater clients, had requested. Well, while that elsewhere. In fact, if you buy a com- incidence of cellulite in females than in initial order of the pink clothing was plete kit (jersey, shorts, arm warmers, males). Elevated female estrogens are by no means conservative in terms of and wind jacket) you’ll receive a 10% associated with insulin resistance in how many pieces we ordered, it quickly discount off the individual prices! postmenopasual women using estro- proved to be insufficient...we sold out of Additionally, gloves, socks, and other gens as part of hormone replacement it within a mere couple of weeks! Voler items purchased at the same therapy, ovary cancer, kidney cancer, Needless to say, this oh-so-sharp look- time will be discounted as well. and systemic lupus erythematosus ing clothing has been a hit with the (SLE). female athletes; the feedback we’ve We know it sounds clichéd, but we received - both in terms of design and really are selling these items faster Conclusion fit - has been nothing less than spec- than our manufacturers can make tacular. them, so don’t wait to get your hands Consuming GMO-free Soy generates on this supremely fashionable and anabolic sequences desirable for the We’re happy to announce that our functional clothing! health-conscious male and female stock of this clothing has improved and endurance athlete, especially the 40- though we may still be low on a couple and over athletes. If an allergenic, of sizes here and there, we’ll continue thyroid, or digestion issue presents, to work hard to ensure that we have then another protein should be select- ample supplies of all sizes available. ed. Soy’s phyto-estrogen properties Additionally, we are seriously consider- block the effects of potent endogenous ing adding triathlon-specific clothing in estrogens with no known gender effects this popular color combination so we’ll to males or females as reported from keep you posted on that. the literature. The net result from Soy Protein consumption is anabolic lean Currently, we offer the following muscle mass gain. While I regard Soy pieces in the new pink design: as an excellent dietary protein, alter- nating Soy with other lean dietary Short sleeve jersey - $34.95 proteins during training presents a Cycling shorts - $39.95 responsible and defendable rationale. Wind jacket - $59.95 Arm Warmers - $29.95 References available upon request Cycling Gloves - $19.95 Cycling socks - $4.95 HOT TIPS (All the technical information about each piece and sizing charts can be Calendula ointment for found on our website or in the catalog.) scrapes and lacerations In addition to the clothing, we also Great for road rash and cuts, promotes faster offer a matching water bottle ($2.50 healing, less scarring and infections. Find it in each). This 24 oz. Specialized wide- any health food store. Works as good or better mouth water bottle is clear with a pink than it’s petroleum based counterparts. cap and the Hammer Nutrition 7 ENDURANCE NEWS : The Newsletter For Endurance Athletes Antioxidant Supplementation It will shorten your life!
Steve Born
Well, that’s true... if you believe the One problem with statistical conclu- Pauling Institute at Oregon State headline of a recent article in the sions drawn from meta-analyses is that University, said the study and the data Sydney Morning Herald that ominous- the data can be manipulated to pro- studied were both flawed because more ly proclaimed, “Vitamins Raise Death duce whatever results you’re looking than two-thirds of the previous Risk: Study”. But it’s not just the popu- for. In the case of the vitamin E meta- research that was examined involved lar media. If you take stock in the analysis, one of the glaring problems people with heart disease, cancer or latest supplement-bashing propaganda, was that if any of the people involved other risks who were being treated to read on for details about a paper pub- in any of the studies used in the meta- see if the supplements worked. ‘This lished in the Journal of the American analysis died of unrelated causes (such kind of approach does not work,’ he Medical Association (JAMA) in as a car crash), they too were included said. “Over the years it has become February. in the “death due to vitamin E” catego- clear from these clinical trials that ry. Think about that. Even if the antioxidants don’t work in disease Every once in awhile, and it seems to person died from causes not at all treatment.” be occurring on an uncomfortably related to vitamin E, as part of the increasing basis, you’ll come across a meta-analysis they were lumped in the Look carefully at what he writes: headline in a newspaper that lam- category of “death due to vitamin E.” over two-thirds of the people involved bastes the use of supplements. We How can that fairly represent anything in these studies were already sick with needn’t discuss the reasons for the about vitamin E toxicity? heart disease, cancer, or other ail- media’s propensity to publicize incon- ments... and guess what? Paraphrasing clusive or misleading studies. Needless Another problem with meta-analyses Frei, taking antioxidants didn’t pre- to say, it happens. Perhaps you is that the results derived are only as vent them from dying, which really remember the vitamin E “studies” from good as the studies used. In regards to shouldn’t come as a surprise as they not so long ago...the ones that suggest- the antioxidant meta-analysis, perhaps (antioxidants) are not intended for ed that high doses of vitamin E were the most flagrant flaw is that the ana- treatment purposes but rather preven- not only unsafe, but they contributed lysts used only 68 of 815 available tative purposes. Taking some vitamin to potentially shortened life span. Well, studies. In other words, they ignored E (or whatever) didn’t cure a person like those “studies,” this current one over 90% of the available studies, but dying from cancer. Antioxidant supple- regarding antioxidants is rife with still arrived at the startlingly frighten- mentation intends to prevent disease numerous flaws. ing conclusion that antioxidants states that accrue from free-radical decrease life span. Interestingly (and effects. It won’t cure the diseases any- First though, let’s take the word most likely not coincidentally), nearly more than spraying Rust-Oleum(r) on “study” out of the picture and replace it half of the 800+ studies were rejected already rusted metal will restore the with the more appropriate term “meta- because none of the subjects died. metal. To say that antioxidant supple- analysis,” which is what the vitamin E Therefore, if almost half of the studies mentation potentially decreases life “studies” and this new antioxidant aren’t even factored in to making a span, if one is not looking at it from a “study” really are. One nutritional sci- conclusion from a pool of statistics, preventative perspective but rather a entist wrote, “A meta-analysis is not a especially studies that showed no mor- curative one, is grossly misleading. new clinical study. It is rather a math- tality due to antioxidant And to begin with, when the playing ematical study that ‘pools’ or combines supplementation, this seems to me like field isn’t anywhere near being level - data from different trials in an attempt bending the rules so far as to arrive at in this case meaning that when over to draw statistically valid conclusions meaningless conclusions. two-thirds of the people involved in the from the larger, combined set of data. studies were already very sick - how In general, mathematicians believe It gets even more ridiculous. can negative results NOT occur? that the larger the sample size of data (number of people studied), the more On the second page of the Sydney There are several other flaws in the valid are the statistical conclusions Morning Herald article you’ll find writ- JAMA meta-analysis that contributed drawn from such data.” ten, “Balz Frei, director of the Linus (see ANTIOXIDANTS on page 9) 8 May 2007 : Issue 054
Soy Scores Again! More benefits attributed to Soybean varieties soy protein’s isoflavones Photo - Wikipedia Bill Misner, Ph.D.
As mentioned in another article in Phytochemicals, Polyphenols. on premalignancies would be appropri- this issue of Endurance News, there’s ate to optimize the nature and design been an ongoing and passionate debate Researchers1 reviewed data from of suitable phase III trials. on soy protein. Some claim that it’s pilot studies and trials investigating beneficial for health; on the other the effects of polyphenolic phytochemi- The authors concluded that: “The hand, it may be related to some health cals such as epigallocatechin (EGCG) abundance of flavonoids and related problems. In the article “Soy Protein - from tea, curcumin from turmeric, and polyphenols in the plant kingdom Friend or Foe,” Dr. Bill discussed the soy isoflavones for the prevention of makes it possible that several hitherto benefits of soy protein, providing a cancer. Studies that involved both uncharacterized agents with chemopre- compelling argument for it being a healthy subjects as well as subjects ventive efficacy are still to be healthy protein source. To augment with premalignant conditions or cancer identified, which may constitute that article, here is a very recent study were reviewed. Sufficient data exists to attractive alternatives to currently that shows additional potential bene- support further research into tea used chemopreventive drugs.” fits of soy protein. polyphenols - specifically, phase III clinical intervention trails examining
The study: Cancer chemopreventives its effects on the progression of Reference associated with dietary EGCG, prostate epithelial neoplasia, leuko- (1) Dietary polyphenolic phytochemicals - Epigallocatechin, Catechins, Tea, plakia, and premalignant cervical Promising cancer chemopreventive agents in Curcumin, Turmeric, Curcuma Longa, disease. Further research into the humans? A review of their clinical properties, Thomasset SC, Berry DP, et al, International Curry, SOY ISOFLAVONES, effects of curcumin and soy isoflavones Journal of Cancer, 2007; 120(3): 451-458.
(ANTIOXIDANTS from page 8) often contradicts itself occurs early decision when it comes to antioxidant when the methodology is designed. supplementation, especially given the to the less-than-stellar results, all of They can prove that gravity does not tremendous research (some of which is which is nicely summarized by Frei: exist if the study methodology meas- listed below) that has shown the over- “All the new study really demonstrates ures the falling rate of a buoyant object whelming benefits of antioxidant is a bias toward identifying studies or floating in water. Now, think about supplementation. All people-athletes research that show harm caused by that for a minute. Stand on a ladder and non-athletes alike-can benefit from antioxidants, and selective removal of and jump off, landing one time. Next, daily antioxidant supplementation. It research that shows benefits.” take the ladder and put it in 12 feet of is a safe and health-promoting prac- water. Put on a full-length water tice, period. A wealth of studies has accumulated floatation suit and then stand on the over the past several years showing same step with your head just out of that antioxidant supplementation water. Jump off and float away, result- References available upon request. reduces free radicals, reduces the risk ing in the first study ever to prove that of serious disease, and improves gravity does not exist. Next thing you To view the Sydney Morning Herald health. Anecdotally, Linus Pauling, a will learn is about all the simple souls article in length check out this link : pioneer in vitamin C research, lived to who hear this on the evening news are www.smh.com.au/news/health/vita- be 93 taking a daily dose of 12-18 dying from jumping off high places mins-raise-death-risk-study/2007/02/ grams of Vitamin C (ascorbic acid). because they read a study that statisti- 27/1172338624454.html Would the authors of the meta-analysis cally proved (without a doubt) that conclude that Pauling died premature- gravity does not exist...” ly at age 93 by taking ascorbic acid? We believe this antioxidant meta- Using a wonderful analogy, Dr. Bill analysis is seriously flawed, misleading Misner writes, “The reason science science that should not influence your 9 ENDURANCE NEWS : The Newsletter For Endurance Athletes
John Howard’s Cyclo-BootCamp
Getting in a little training Josh Liberles at the Cyclo-BootCamp
Graeme Street’s projects are suc- tomized to meet specific needs and The group of 29 cyclists, ranging cessful because they go beyond the time constraints. from recreational-level all the way to superficial elements of training. They elite-level racers, converged in south- take a look behind the scenes at what The focus of the Bootcamp wasn’t ern California from places such as makes a cyclist better. This holds true limited to seminars and indoor work- Vancouver, New England, the whether Graeme is addressing core outs. We had come to beautiful North Midwest, Florida, and the Bay Area. strength, nutrition, or the mental, County (just north of San Diego) to There were also German, Italian, and motivational aspects of athletics. enjoy the warm weather and ride our Israeli accents mixed into the chatter Working on these attributes not only bikes! Each of the four days was full of the peloton. Many of the riders makes people better athletes; it makes of great riding. The terrain included came from colder climates, and these them into healthier, happier people. beautiful cruises along the Pacific were the first group rides of the season Coast Highway, challenging twisty for most. The San Diego sunshine, the The John Howard Cyclo-Bootcamp, climbs and descents around Rancho beautiful coastline, and the salty ocean held in Cardiff by the Sea, California Santa Fe, and a rolling loop through breeze caused many of our riders to from February 21st - 24th, was the Camp Pendleton. On the road, the practically jump out of their Sidis with culmination of this holistic approach. ride leaders further emphasized cor- excitement. Their initial exuberance, For the Bootcamp, Graeme assembled nering, paceline and echelon riding, however, often surpassed their early- the top experts in a variety of fields. descending, climbing, cadence, and season fitness levels, and it took a They offered information and tech- overall riding efficiency. Coach Al, little while to get everyone settled niques to improve his clients’ cycling Graeme, John Howard, Steve Born, down and sorted into cohesive groups. and, perhaps, their lives. John and Josh Liberles (an elite road racer) Once this happened, the Bootcamp Howard, a three-time Olympian and were on the road with the campers to began to gel. People from all over the multiple-time national championship provide guided instruction, pointers, world became friends and learned to winner, presented tutorials on stretch- and examples. John Howard split the ride together as an efficient, well-oiled ing, bike fit, and cycling techniques. camp into groups, and took them onto peloton. This transformation and the John’s approaches are cutting-edge a closed course for directed instruction increase in skill and comfort levels and he has helped numerous athletes on skills including cornering, balance, were palpable. Within a few short to succeed at the international and and body positioning. days, we had riders who had never rid- Olympic levels. Former RAAM com- den in a paceline going petitor, Steve Born, Senior Technical The camp culminated with shoulder-to-shoulder in a smoothly Advisor at Hammer Nutrition, dis- Saturday’s epic route, where riders running echelon along the Pacific cussed nutrition theory and the could choose between a hilly 35-miler Coast Highway. periodization of the athlete’s diet. that mimicked the famous “Swami’s Coach Al Lyman, an elite Ironman Ride,” or a mountainous 82-mile Perhaps the best synopsis of the competitor, spoke about training intel- adventure which climbed east into the Bootcamp came from one of our ligently and efficiently. And, of desert. Campers completed the four clients, Gerald V., from Lakewood, course, Graeme Street did what has days with about 250 miles of riding, California. “This camp has taught me made him famous. He demonstrated plenty of yoga and stretching, and a to be a better cyclist, a better person, a new yoga, core, and breathing rou- wealth of new information to process better husband, and a better father. tines, and discussed techniques for and apply to their athletic regimen. When I’m out training or racing, I will mental and physical preparation for A wonderful local caterer replenished often see myself through the eyes of an event. Although Graeme’s videos the campers every night, serving my sons. I want to be a good role are designed to fit into his clients’ delectable fuel for the next day’s rides. model for them, and I live my life busy lives, his clinics focused more on An experienced sports massage thera- accordingly. I am grateful for the holding poses and targeting specific pist also was available to loosen up opportunity to be here and to work parts of the body. Graeme also those road-weary muscles, for the true with some of the top experts in the demonstrated how routines can be cus- week-in-the-life of a pro experience. (continued on next page) 10 May 2007 : Issue 054 world. I will apply these lessons to my most likely to be held in Vail, Colorado cycling and to my life.” the first week in July. Watch for details soon. As a longtime Hammer customer, Gerald was particularly excited to Rider Testimonials: have some face time with Steve Born. Gerald was able to go into the nitty- “I am a better rider for having attend- Bill Misner, Ph.D. gritty details of his nutrition, and to ed this camp. It really kicked off my Director of Research review how he was using various prod- year for the best season ever.” & Product ucts in his diet and his training. Development Emeritus Steve explained to Gerald the science “The information received, and the behind each of the products, and the experience and contacts made at the proper timing and quantities to be John Howard Cyclo-Bootcamp will Dr. Bill’s used. Overall, Gerald already had a help me improve as a bicycle racer for very good nutrition program in place. years to come.” Words of Wisdom “If more athletes used our products in the well-thought out way that Gerald “It was a great week of rubbing shoul- 1. How many servings of does, they would get better results,” ders with and being taught by some of said Steve. This kind of personalized the greatest coaches and mentors one organic vegetables do you eat each day?
2. How many servings of organic fruits do you eat each day?
3. How many servings of organic cereal grains do Cyclo Campers you eat each day?
could hope for. On top of that, meeting feedback proved to be a unique and such a diverse and outstanding group invaluable asset to our Bootcampers. If the answers to 1, 2, 3, do of people, who share a common passion not total 9 or above, then the for cycling, was an exceptional experi- Graeme Street further emphasized ence for me.” "Green" presented in the the value that Steve and Hammer Nutrition brought to the camp. "It was Phytomax nutrient profile “The camp was a great chance to meet especially exciting to see the synergy a cycling legend (John Howard), as would improve your dietary between Hammer products and the well as present day innovators like habits. Though we never rec- philosophy behind Cyclo-CORE come Graeme, Al, and Steve.” together in the Bootcamp. It strength- ommend substituting a pill for ens my commitment to the science “The camp simply made me a better a whole food, in spite of behind the Hammer nutritional prod- rider.” Phytomax qualifying as a ucts. It was evident that the whole food "Green"... though combination of performing the Cyclo- “The instruction was usable and exact. CORE workouts, learning from Coach I could use every piece of data right for those who consume the Al, and utilizing the Hammer products away to improve my descending, climb- American diet, it is a step in enhanced the performances of our ing, endurance, and fueling. The cyclists. Steve Born's contribution to philosophical slant was also really the right direction. the Bootcamp was wonderful and the appreciated.” participants came away with much more knowledge about the importance “Every day I blew myself away by sur- of combining nutrition with sound core passing what I expected of myself and training. I look forward to continued my abilities.” growth in our relationship with both Steve and Hammer Nutrition." “Steve Born’s data on nutrition has totally changed my performance. This was Graeme’s first foray into Instead of wearing out and fading on 90 capsules training camps, but certainly won’t be long rides now it seems I can go on $24.95 his last. The most immediate plans in and on and I know what to do to han- the works are for a climbing camp, dle my body’s needs.”
11 ENDURANCE NEWS : The Newsletter For Endurance Athletes
PRODUCT SPOTLIGHT Energy Surge Pure, instant energy
Steve Born
Energy Surge (formerly ATP 100) taken sublingually (under the tongue), reduces fatigue, and enhances general bypassing the alimentary system. well-being The names of several Hammer Directly absorbed through the mucosal • Benefits muscle growth, strength, Nutrition products tell what they pro- lining of the mouth, it has nearly and recovery, thereby improving ath- vide for you, the athlete. Sustained instant access to the bloodstream. letic performance Energy and Race Day Boost are a cou- (This is the same mode of delivery that • Helps combat the effects of aging by ple of examples in this category. Now cardiac patients use for rapid relief supporting cardiovascular and respira- joining them is Energy Surge, one of from angina attacks when they pop a tory health and boosting mental acuity our “old guards,” a venerable supple- nitroglycerin tablet under their ment that until recently provided tongue.) Sublingual dosing is just the Note: References available upon request benefits under the name ATP 100. The right method for getting the immediate name Energy Surge fits this product boost from Energy Surge. Energy Surge contains a full 100 mg well, because that’s exactly what you of PEAK ATP®. Use it as needed dur- get: a nice surge of energy exactly Not just a new name, Energy Surge ing any event. It has applications for when you need it. is formulated with the patented PEAK events as short as a 5-10k race while ATP® brand of adenosine triphosphate. also being perfectly acceptable for use The primary source of muscle energy According to the manufacturer (TSI during specific times in an ultra event. production is adenosine triphosphate Health Sciences), it’s the “only ATP As far as a recommended dose, it’s (ATP). This molecule is part of an clinically tested to demonstrate effica- highly variable-”no rules, just right”-if amazing and complicated biochemical cy... a proprietary nutraceutical we can borrow the term. Some athletes cycle that takes place in the mitochon- ingredient which provides the exact take a tablet every 15 minutes for dria, which are found in every cell of molecule the human body needs to cre- hours on end with no problems at all, your body. ATP is the molecule that ate energy, making it effective for a while others find that one an hour provides the immediate energy to mus- variety of clinical indications, such as works best for them. Many athletes cle fibers. The substrates in the cycle energy, athletic performance and anti- like to keep Energy Surge in reserve come from our food, especially carbohy- aging.” until that critical hill or sprint, then drates. However, under prolonged and take one and blow out the competition. intense exercise demands, mitochondr- The TSI website lists the following As we recommend for all supplements, ial ATP production can come up short, actions and benefits of PEAK ATP®: you need to test it in training to deter- leaving a gap in the cycle. (See the mine your tolerance and specific “Ask Dr. Bill” column for more details Actions benefit schedule. here). • Elevates ATP levels in blood and Regardless of your event, Energy That’s where Energy Surge comes to tissues Surge gives you that extra boost exact- the rescue. As Dr. Bill states, “Taking • Enhances the delivery of glucose, ly when you need it. For your tough ATP in a sublingual dose when nutrients and oxygen to working and workout sessions (especially intervals [fatigue] is sensed may act as a pre- recovering muscles and helps remove and speed work), and for sure during ventative primer for the catabolic waste products races, Energy Surge is your instant ATP-endogenous pump.” Put another • Regulates vascular tone to reduce ally. way, taking Energy Surge raises blood pulmonary and systemic vascular ATP supply to a “priming dose” when resistance, without affecting blood A new name and a new formulation existing mitochondria cellular ATP pressure or heart rate, and enhances have given this proven winner its own stores are becoming depleted and when cerebral blood flow energy boost. If you haven’t used the body cannot keep up with ATP pro- Energy Surge before, now is the time duction demands. Benefits to give it a trial and see what a differ- ence it can make for you. For rapid delivery, Energy Surge is •Increases overall energy levels, 12 May 2007 : Issue 054
‘Unhappy Meals’ A brief overview of a must read article
Steve Born
In a recent (and lengthy!) New York that the product has been highly what a specific culture eats, attention Times article entitled, Unhappy Meals, processed. should be given to how a culture eats. author Michael Pollan takes on, among Using the “French paradox” as an other things, nutrition & the food 4) Get your food from local example, Pollan suggests that it may industry, and tackles the question growers and not always from the not necessarily be what they eat that “Why should what humans eat in order supermarket. Buying locally produced maintains their health but how they to maintain optimal health be so com- organic food allows you to consume eat it (small portions, no snacking or plicated and confusing?” The article is foods that retain more of their nutrient “seconds”). a fascinating read and worth the time density and greater amounts of their it takes to get through it in its entirety. plentiful, naturally-occurring phyto- 8) Grow and cook your own food. chemicals. While not divulging the entire con- 9) Eat like an omnivore, “adding tents of the article, which would take 5) Pay more, eat less. For the most new species and not just new foods, to far too much time and space, Pollan’s part, higher quality food (meaning bet- your diet.” Pollan’s prevalent thought “rules of thumbs” (which are being par- ter tasting and more nutrient dense) here is that the more variety of species aphrased here) for taking the confusion simply costs more because it has been, you eat, the more successful you will be out of how and what to eat to achieve in the words of Pollan, “grown or in covering all your nutritional bases. optimal health are, at the very least, raised less intensively and with more good “food for thought” (forgive the care.” Simply put, paying more for bet- You can find the entire article in pdf pun) and certainly worthy of considera- ter quality food - and eating less food format at tion, if not altogether adoption: overall (calorie restriction is being tout- www.swarthmore.edu/NatSci/pever- ed as one of the primary practices one so1/Stat%201/Unhappy%20Meals.pdf - 1) Eat food. Pollan clarifies this by can take to extend life) - is one of the it’s certainly worth checking out. saying, “Don’t eat anything your great- best investments you can make. great-grandmother wouldn’t recognize Interestingly, but not really so coin- as food.” With supermarket aisles 6) Eat mostly plants. Not everyone cidentally, Pollan’s view very much being flooded with “foods disguised as agrees on this but I think we can all reflects our philosophy on diet, as stat- food” product items, and not real food, agree that increasing our consumption ed by company owner Brian Frank... this can be challenging. To make of organic produce is a wise strategy. things easier, non-food items such as Science continually discovers more and “Eat whole (organic) foods as much non-dairy creamer, breakfast cereal more naturally occurring, health pro- as possible. Avoid packaged, processed bars, and countless other similar prod- moting nutrients that are found only in foods and junk foods at all times. Do ucts are, by and large, to be avoided. plants, with numerous (in the 100’s) of not consume any artificial sweeteners, these unique phytochemicals found in colors, or flavors, and avoid preserva- 2) Avoid foods that come bearing specific plants. tives as much as possible. Avoid all health claims because, in Pollan’s “ose” (sucrose, fructose, glucose, etc.) words, “they’re apt to be heavily 7) Adopt dietary habits from highly processed sugars in your daily processed.” other cultures. In Pollan’s words, diet and especially during exercise. “Confounding factors aside, people who These sugars are not only inefficient 3) Avoid foods that contain eat according to the rules of a tradi- fuels, they’re health hazards as well.” ingredients that are (A) unfamiliar tional food culture are generally (B) unpronounceable, (C) number healthier than we are. Any healthy And, in Brian’s words, perhaps the more than five or contain diet will do: if it weren’t a healthy diet, most important thing of all to remem- high-fructose corn syrup. While the people who still follow it wouldn’t ber: “The quality of the calories you some of these ingredients may not nec- still be around.” Pollan also suggests consume ALWAYS matters.” essarily be harmful, they do indicate that in addition to paying attention to
13 ENDURANCE NEWS : The Newsletter For Endurance Athletes
Fructose in Energy Surge
Structure formula of fructose Steve Born
Even though both the “Ask Dr. Bill” fructose in the two or three Energy prostate cancer. and “Product Spotlight” segments of Surge tablets I might take during a this issue of Endurance News feature workout. I absolutely do not believe it Here is a comparison table of the Energy Surge (formerly known as ATP will have any negative effect on your milligram values for fructose found in 100), we thought it appropriate to dis- athletic performance or health. whole fruit versus Energy Surge. cuss the product even further, Fruits typically contain both fructose primarily the fructose that’s listed on Dr. Bill writes: and glucose (usually 50%-50% each). the label and contained in the product. We feel it nec- Steve’s reply is entire- Fructose* Glucose* essary to address this ly accurate and Banana 9000 9000 because we received an current. Apple 9000 9000 email from one of our Orange 6000 6000 clients who, based on our Hammer Nutrition’s Energy Surge <5 0 many articles denouncing dietary protocol for ath- *Amounts are in milligrams fructose as being an appro- letic performance and priate carbohydrate source, health recommends Repeated doses of over 40,000 mil- wonders why we included it avoiding excessive ligrams daily may evoke a in the product and what, if processed sugar or fruc- fructose-intolerance reaction or harmful any, effect it has. Here is tose, including high health effect. The minuscule effect from my (Steve’s) response, fol- glycemic complex car- a few milligrams of fructose in Energy lowed by Dr. Bill’s: bohydrates or starches. Surge, as a sublingual, will create NO The latter two include effect on systemic blood lipids or glucose. When it dissolves in the our own gels and pow- mouth, ATP (adenosine ders, except during triphosphate) becomes exercise or in a post- acidic, yielding a sharply workout sour taste and burning sen- protein-enhanced sation. Fortunately, only a recovery meal. tiny amount of fructose negates these and gives a Fructose intolerance pleasant taste. Fructose is third on the or fructose excess generates systemic ingredient list, after magnesium glyc- reactions in those so predisposed, erol phosphate. This means that each beginning at 40,000 milligrams per tablet contains less fructose than mag- day. Some people can tolerate much nesium glycerol phosphate, and there’s more without harmful effects. Humans only 10 mg of magnesium glycerol neutralize the harmful effect of sugars phosphate per tablet. Exactly how by consuming the sugars with fat, much less than 10 mg there is I hon- fiber, fluids, and water-soluble vita- estly do not know, but I would guess mins. Consumption during exercise, that it’s probably 5 mg or less per when blood sugar turnover is high, also tablet. This is minuscule; even if it mitigates harmful effects. There is no were 10mg, that’s only 1/100 of a gram. limit on fructose intake from natural For comparison, 8 fl. oz. of a popular whole fruits due to fruit being relative- sports drink contains 4441 mg fructose ly calorie sparse and high in fluid and in addition to 2245 mg sucrose, 5344 fiber, which allows slow absorption and mg glucose, and some other sugars. metabolization. We recommend healthy That’s a total of over 13 grams (13,000 consumption of fruits for prevention of mg) of sugars vs. at most 10mg. In a number of health issues such as other words, I’m not worried about the colon cancer, breast cancer, and 14 May 2007 : Issue 054
Common Questions Sustained Energy & Perpetuem Steve Born
Q : Can I use Sustained Energy long-chain carbohydrates. A prime or mixed together during a long work- or Perpetuem in a hydration pack? example is found in pasteurized milk. out or race. You can get much variety Milk typically sours in stages as one by mixing the various flavors of A:You could, but for several reasons type of bacteria replaces another. Bacilli Hammer Gel with Sustained Energy we do not recommend this practice. convert protein into ammonia products, and Perpetuem. Sustained Energy and Perpetuem con- and the pH rises. The odor or taste of tain no preservatives or mixing spoiled milk is apparent once this has Q : I understand that protein additives, which means that the protein happened. We have observed this phe- becomes a source of fuel after will not survive long in dilute solutions. nomenon in our soy-based products, approximately 90 minutes of exer- The protein component tends to sepa- Sustained Energy and Perpetuem, if the cise. If I’m doing a long distance rate and settle to the bottom; this product is mixed and then not kept cold workout or race, do I need to start means you need to shake your mix or consumed within 3-5 hours. Athletes with a “carb only” like Hammer before drinking, which isn’t easy when should keep pre-mixed protein- Gel or HEED, then switch to using a hydration pack. Lastly, cleaning enhanced or lipid-containing Sustained Energy or Perpetuem the bladder of any hydration pack is carbohydrate drinks under 59F (ideally after an hour or so? substantially easier when you use it for 40-45F) to prevent spoilage. Freezing drinking water only. the drink the night before can keep the A: No. You can use Sustained macronutrients intact by inhibiting bac- Energy or Perpetuem right from the Q : How long will Sustained terial growth potential. Once the drink start. If heat is a factor, you might Energy or Perpetuem last after I is soured to taste or has a noxious odor, even favor using these carb/protein mix them in water? we advise against consuming it.” fuels before they spoil, as noted above. For longer races or workouts, use A:“Shelf life” of these powdered We have found that very thick mixes Sustained Energy or Perpetuem as products, once mixed with water, provide not only the most compact way your sole calorie source from beginning depends primarily on two factors: (1) to tote your fuel, but they also provide to end, or use Hammer Gel and/or how cold you keep the mix, and (2) how you with fueling flexibility in that you HEED occasionally, but keep concentrated you make your mix. have your hydration (water bottles or Sustained Energy or Perpetuem as the Protein readily supports bacterial back pack) and your electrolytes primary source of fuel (approximately growth at warm temperatures. (Endurolytes) separately stored and two-thirds to, ideally, three-quarters of Depending on the temperatures, a cou- dosed. Paste-consistency mixes of the time). ple of scoops in a water bottle should Sustained Energy/Perpetuem can be keep 3-5 hours; if kept cold up to 6-8 frozen and easily kept cold. For work- Q : If I mix Sustained Energy or hours, perhaps even slightly longer. A outs about three to four hours, you can Perpetuem and keep it in the very concentrated mix, such as the near do okay by mixing Sustained Energy fridge for a day or two, will it paste that you squeeze out of a and/or Perpetuem in water bottles. For break down any of the desired Hammer Flask, retards spoilage, and longer workouts, especially in warm-to- properties due to not being used it’s easier to keep a flask cold than a hot temperatures, we recommend thick right away? water bottle when you’re exercising. mixes in Hammer Flasks, freezing your Once the taste begins to sour, you prob- mix bottles, and/or using insulated bot- A:The effectual benefits (“desired ably don’t want to drink a mix. Dr. Bill tles. If you have a support crew, they properties”) are not lost, but the L-carni- Misner explains: “Energy drink powders can serve up cold, freshly mixed bottles. tine in both products may deteriorate containing no preservatives are predis- somewhat, forming crystals within the posed to change once set in solution Q : Can I use all the Hammer mix since it is very hygroscopic (has an mixtures. Time, temperature, humidity, Nutrition fuels interchangeably? affinity for water). The deterioration, if environmental airborne or endogenous any, is minimal in 48 hours post-mix, microbes, and oxidation factors may A:Yes, all Hammer Nutrition fuels refrigerated. However, for best results cause fatty acids to turn rancid or pro- are perfectly compatible with each we recommend mixing Sustained Energy teins to ‘sour’ in the presence of short or other and may be used interchangeably or Perpetuem as near to use as possible.
15 ENDURANCE NEWS : The Newsletter For Endurance Athletes Glutamine A vital post-training nutrient for improving performance
Marni Rakes
Find a treadmill, road, or lake, and ery drinks are available to consumers, immediate thirty minutes after train- you have yourself a training destina- in essence, all sport drinks are similar. ing. Supplementary glutamine in your tion. Tighten the laces on your They all contain a carbohydrate source, drink will not only minimize muscle running shoes, clip into your pedals, or some protein, and whatever supple- stress and promote glycogen restora- lube-up for a wetsuit swim, and you’re mentary ingredients the manufacturer tion, but will also help strengthen the ready to go. When it comes to triathlon adds to improve the drink’s effective- immune system. A rapid, adequate training and a desire to keep an ness. The consumer, nonetheless, recovery will allow you to maintain uncomplicated plan, it doesn’t take a generally chooses the most affordable, higher intensity training and overall genius to prepare the body for a the best tasting or, the most advertised performance improvement. In addition triathlon. Alternate a weekly schedule product. However, the ideal sport to carbs, protein, fluids and micronu- of anaerobic intervals, tempo workouts, drink should offer only ingredients trients, be sure to include and aerobic sets, and you have yourself endorsed by relevant scientific supplemental glutamine in your recov- an ideal training plan. In addition to research. In this category we find a ery nutrition. consistent, arduous training, you must wide range of Hammer Nutrition prod- consume a properly formulated, post- ucts, each of which contains the precise Note: Each two-scoop serving of training nutrition drink to foster quantity of ingredients to foster opti- Recoverite contains an outstanding improvement in your fitness level. The mal training and speedy recovery. 3000 mg of glutamine missing step of post-training nutrition can sometimes present more of a chal- Among the many research-validated As a Hammer Nutrition and Zoot sponsored ath- lenge than finding that nice lake for a ingredients in Hammer Nutrition prod- lete, Marni Rakes is an active endurance training swim. ucts, glutamine (found in Recoverite) triathlete who holds a Master of Science in Exercise Physiology. She is also a certified sports might be the most important nutrient nutritionist through the International Society of Many research studies have shown for supporting optimal recovery. With Sports Nutrition. Currently serving as the USAT that post-workout fueling is crucial for glutamine comprising over 60% of Florida Region Director, Marni is also a USAT Level-1 Coach. Marni recently finished her first how well you will perform or train in skeletal muscle tissue, the natural Ironman (Ironman Florida) and qualified to com- your next session. Proper recovery depletion of glutamine during training pete in the Ford Ironman World Championships means providing your body with specif- encourages muscle breakdown and in Kona, Hawaii on October 13, 2007. Any ques- tions regarding this article, training, or nutrition ic nutrients to restore depleted immediate post-training soreness. please contact [email protected] and visit glycogen, minimize post-training mus- During periods of high physical output, http://www.trimarni.com. cle soreness, and rebuild damaged the body cannot keep up with gluta- muscle tissue. A post-workout drink is mine production, so this essential essential for the triathlete [any ath- nutrient must come from your daily lete!] who seeks additional food intake. To meet demands of the performance gains after the training physical stress that endurance training HOT TIPS session has ended. Imagine an produces, your body is entitled to a enhancement in your performance hefty, well-deserved post-training Arnica for sprains and bruises when you aren’t swimming, cycling or reward. It is essential that you supply running! There is absolutely no better your body with protein that not only The Arnica Montana flower, usually found in ointments, salves or tincture form, acceler- time to encourage protein synthesis in stimulates the glycogen replenishment, ates the healing of sprains, bruises and any a catabolic body than the first 30-min- but also provides the necessary amino injury when the skin is not broken. Begin utes after training, when elevated acids to support repair and growth of applying arnica regularly to injured area as hormone levels facilitate rapid nutrient damaged tissue. soon as possible and continue multiple times absorption. per day while practicing the RICE technique For maximum benefit, consume your (Rest, Ice, Compress, Elevate). While a perplexing number of recov- post-workout recovery drink in the 16 May 2007 : Issue 054 Visit Montana Experience the ‘Big Sky’ running or riding
Glacier National Park / Photo - Angela Nock Steve Born
Two-Bear Marathon : A challenging course in a beautiful location
Are you a marathoner looking for a Stillwater State Forest. Eventually, is over 2,400 feet! If you’re looking for special race in late summer? Do you however, they accomplished their goal a flat marathon, you’ve come to the like scenery so spectacular that it and mapped out a challenging, scenic wrong place!” takes your mind of the pain of a truly course for a marathon. Next, they challenging course? If so, the Two chose a weekend when the fall colors Your pain will be alleviated by Bear Marathon, right here in were at their peak, and the Two Bear HEED and Hammer Gel at the aid sta- Whitefish, Montana, could be just the Marathon was born.” tions and fabulous Northwest Montana run you’re looking for. Now in its third scenery whenever you can lift your year, the race is slated for September This is a full marathon only, about head to look. 16, when our “Big Sky Country” is half on pavement and half on dirt arguably at its most scenic, and that’s roads and trails. There will be no For registration and more enticing saying something. Hammer Nutrition shorter runs, and the website cautions information, visit the race website at has enthusiastically sponsored this entrants to be prepared to run the www.twobearmarathon.org. event from the beginning, and we look whole length because “There is no easy Participants from 13 states, and even forward to supporting the race again way out.” Only 300 runners will be in one from Germany have already regis- this year. the field, and you must be “16 years of tered to compete. Deadline is August age or older, in good health, and well- 13, or the first 300 entrants. According to the website, this race trained. The Two Bear Marathon is a had its beginnings when “Three intrep- challenging course with a cut-off time We extend our welcome to all par- id marathoners (only one of whom had of 6.5 hours (14:53 pace).” The race has ticipants to also visit our a vague sense of direction), armed with its ups and downs-lots of them. As the headquarters while you’re here for topo maps, a GPS, and bear spray, website cautions, “The NET elevation the race. We always love getting to spent the better part of the summer gain is only 24 feet. Piece of cake! know our customers. and fall of 2004 getting lost in the HOWEVER, the TOTAL elevation gain
JDRF : Three rides in Whitefish in 2007
If you’re diabetic, or know an athlete fundraising rides, which we have spon- If you’re looking for a great place to who is, you should know that the sored for the past couple of years, ride a bike for a great cause, and at a Diabetics and Wellness Foundation came locally to us last year. time when the riding and the scenery (DAWF) has deemed Hammer fuels Apparently, the organizers and riders in northwest Montana are at their “diabetic friendly.” This distinction liked Whitefish so much that they’ve finest, sign up for one of these two comes, of course, from our refusal to scheduled three rides here this year! JDRF rides. For more information use simple sugars in any of our prod- about all the JDRF rides, including ucts. What’s good for diabetics is good The first of their rides, on July 7th, their fundraising requirements for par- for everyone in this instance, so we’re has already been filled, but the other ticipating in any of their rides, visit honored and pleased that we’re spon- two still have slots available: their website: www.ride.jdrf.org. soring their rides, with proceeds supporting the Juvenile Diabetes • August 23-26 Look for Hammer staff members Research Foundation (JDRF). The • September 20-23 during the rides. Come by our head- “Ride to Cure Diabetes” national quarters too if you’d like.
17 ENDURANCE NEWS : The Newsletter For Endurance Athletes
ATHLETE SPOTLIGHT Reid & Michele Delman Gemini Adventures
Participants at the 2006 Desert R.A.T.S. An interview with Steve Born Photo - Reid Delman
Our spotlight for this issue illumi- marathons, and I wrestled in college together our first 25 and 50-mile races nates Reid and Michele Delman, with some international experience there, then called the Spring Desert founders of Colorado-based Gemini after college. We were both looking for Ultra. We had a lot to learn, but we Adventures. Gemini Adventures stages new and bigger challenges; after I garnered tremendous support from our some amazing ultra distance running attempted the Eco-Challenge in 1996, Boulder running community. That race events that we at Hammer Nutrition we became involved in the Boulder has grown ever since, and is now part have enthusiastically supported since running scene and were introduced to of the Desert R.A.T.S. series and offi- 2003. If you’re an ultra runner looking ultra running. cially titled the Desert R.A.T.S. Trail for a well-supported race in an extraor- Running Festival. We’ve since added dinary location, check out Gemini Steve: In your personal athletic the Desert R.A.T.S. stage race, our Adventures at careers, what would you say the more grueling, 6-day race from Fruita www.geminiadventures.com. highlight was? to Moab, Utah. This race has been a long-time dream for us: to bring a pop- Here’s what Reid and Michele have on Reid & Michele: We’ve both had ular European racing format to the tap for 2007: many great experiences and are still U.S. and conduct it in a way that is striving for that highlight. Anytime accessible to just about everyone. Now Spring Desert Ultra Triad Running you overcome a great challenge, it’s a we’ve also got the 24-hour team relay Festival “A weekend of fun and special event. and solo challenge series. These were running in Fruita, Colorado” built based on the popularity of the April 19-22 - 5, 10, 25, 50 mile races Steve: Are either of you still same format for mountain bike racers. competing? Runners fit as many miles as they can 24 Hours...the Run - “team relay and into their 24 hours, or solo runners can solo challenge racing series” Reid & Michele: We are continuing to choose to go for 100 miles on the same set new challenges for ourselves. I’m loop course. These are staged in 1. 24 Hours of Utah...the Run signed up for Hardrock 100 (Silverton, Boulder, Moab, and Laramie, Moab 100 - May 12-13 CO) in July followed by the Leadville Wyoming. Our vision is to continue to 2. 24 Hours of Laramie...the Run bike and run in August. Michele is build unique races set on beautiful Laramie 100 - June 30-July 1 looking to do her first 100 miler; it courses, and to encourage runners to 3. 24 Hours of Boulder...the Run should be a great year. achieve their potential. Boulder 100 - Oct. 13-14 Steve: Give us a little history of Steve: How did you come to know Desert R.A.T.S. (Race Across The Sand) the evolution of Gemini Hammer Nutrition products? Did “A six day stage footrace from Grand Adventures. What was the first you use them in your own athletic Junction, CO to Moab, UT” & marathon race you put on? When did the endeavors? Stage race: June 17-23 other events come into being? Marathon: June 23 Reid & Michele: We were introduced Reid & Michele: Gemini Adventures to Hammer products at races and were Steve: Reid & Michele, first a little came about when Michele was preg- so impressed with the results that we background about you. Were you nant with our twin daughters and I began using them in our training. both always into ultra running, or was looking to start a business from When we put on our first race, we were you competitive athletes in home. We always loved mountain bik- immediately thought of Hammer prod- other sports? ing and running on the beautiful trails ucts, since these were no ordinary 10K of Fruita, Colorado and always thought races, and racers needed to manage Reid & Michele: We both are pretty it would be an ideal place for a race. In their nutrition well. new to the ultra running scene. the spring of 2003, one of our favorite Michele had run a number of races was cancelled, so we quickly put (continued on next page) 18 May 2007 : Issue 054
Steve: Our product support for the additional background on the Reid & Michele: The heat adds a events has increased every year, it stage race component of the unique challenge to the races, but it’s seems, so most likely it can be Desert R.A.T.S. and how the more about the landscape. There is assumed that the feedback you’ve winner is determined? nothing like the beautiful terrain near received from the race partici- Moab. Every year the Desert R.A.T.S. pants regarding the product Reid & Michele: The Desert R.A.T.S. gets into the triple digits. Last year support has been pretty favorable. is a six-day stage race where we supply was our first year having it in June. Would you agree? everything for the racers - food, tents, We spent a lot of time over 100 until a transporting supplies, etc. Day One is cold front came through and cooled it Reid & Michele: The feedback we 20 miles, Day Two is 39 miles, and Day down into the 80s. Our hottest temper- have received about ature we’ve recorded was Hammer Nutrition has 106, but I think it could been so positive that we’ve get hotter this year. worked to grow the rela- tionship every year. Hammer HEED has been Reid & Michele, thanks so especially great for our rac- much for your time, and ers since the races are in such extreme Three is the shortest stage of the race, for having Hammer Nutrition as an heat. Runners have to keep the fluids at 9 miles. 52 miles makes up the total integral part of your great races again going down, and they don’t have prob- distance of Days Four and Five and, as this year. Best wishes for another suc- lems with HEED. Every year racers we state on our web site, “This stage is cessful year! are taken by surprise by the heat at what this race is all about.” Day Six, our Trail Running Festival. It’s the the final stage, is 26.2 miles, the stan- first hot race of the year, and runners dard marathon distance. HOT TIPS are not ready for it. The HEED helps DIY Recovery Drink to keep stomach problems from devel- The winner is determined by adding oping. all the stage times. On the last day For some, the stevia sweetened Recoverite the leader starts the stage with the doesn’t float their boat. For others, a specific Steve: Gemini Adventures has lead-time he has earned, so the first recovery drink is just too much - No matter definitely grown over the past person to cross the finish line wins which group you fall into, here’s a simple couple years. Still, even with all the whole race. recipe for a quick, easy post workout recov- the events that you’re producing, ery drink. It yields the same 3:1 ratio of would you say that the Desert Steve’s Note: The six-day race is a total carbs to protein found in Recoverite: R.A.T.S. remains the “cornerstone” distance of 146.2 miles, with the event? marathon run in conjunction with the 1/2 scoop of Hammer Whey six-day race. Last year’s stage race win- 8 ounces of fruit juice Reid & Michele: The Desert R.A.T.S. ner, Allen Bellshaw, completed the Contents of 1-2 Endurolyte capsules was our dream from the beginning. It’s course in 24:00:18 (or 1-2 scoops of Endurolytes Powder) such an incredible experience for both the racers and race directors. To be out Steve: In 2008 you’re going to be Mix together, drink immediately after there watching racers work hard, over- putting on the Mountain R.A.T.S. completing workouts and races. come challenges, and mature (Race Across The Summits) race. throughout the week is truly inspiring. What can you tell us about this race? Steve: The Desert R.A.T.S. stage race sounds like a really difficult Reid & Michele: This is going to be a endeavor, perhaps one of the most four-day, self-supported race (we’ll extreme races in the US! Is it as transport sleeping bags, supply water hard as it sounds? and tents) through the Colorado Reid & Michele: The Desert R.A.T.S. Rockies. The exact course isn’t set. isn’t easy for anyone, but it really is We’re working on the permits, but it what you make of it. We’ve had people will be a beautiful course with some who have never run a marathon before great challenges. More information can and others who have competed in some be found at of the most extreme races around the www.geminiadventures.com/mtrats world. Some will come gunning for the 24-hour reward (first person to break Steve: It appears that some, if not 24 hours receives $1000) while others all of your races take place in hot are there to finish. temperatures... true? If so, what was the hottest race in Gemini Steve: Can you give us a little Adventures’ history? 19 ENDURANCE NEWS : The Newsletter For Endurance Athletes
Start Your Season Right
Al Lyman, CSCS Photo - Kim Morris
Many North American endurance sessions, your training, fitness, health, to prepare for success. athletes consider the beginning of and race preparation will stagnate, or April the time to get serious with even worsen. Recovery and nutrition 2. Focus on executing KEY training and race preparation for the are vital to maximizing your workouts. WORKOUTS by differentiating upcoming competitive season. intensity and being purposeful in However, for some athletes the begin- Here are three “April Tips” to help all of your training: If you want to ning of April marks the time when a get your season started right: improve your race performance, you glance at the calendar reveals only a must execute your key workouts to the few weeks remain until the first event, 1. Review your current Limiters best of your ability. Avoid the “rat leaving them in a state of shock and and then set Training Objectives race” mentality, which has you chroni- absolute panic. to improve and overcome those cally running from one workout to the Limiters. Limiters are specific weak- next without any real focus. This will If this is the case with you, think nesses that could prevent you from yield fatigue and increased stress, not first before you start hammering high being successful in your most impor- improved health and fitness. intensity intervals in a vain attempt to tant events.1 Likewise, Training find the fast track toward improved Objectives are measurable training 3. Eat as well as you can, most race readiness. Avoid the trap of think- goals, based on your Limiters, which of the time. Eating the best foods to ing there is a quick fix, short cut, or you set for yourself with the goal of nurture your health and recovery, most easy path toward a true higher level of improving upon them. of the time and at the right times, is fitness. Push too hard, too fast, too the best path toward optimizing health soon, and you’re more likely to find the To help in this process, ask yourself and body composition. Endurance ath- path to acute or over-use injury. these questions: letes often wait until they are close to their goal races and then try to get Building the stamina and strength • What are my strengths and weak- lean and “race ready.” Once you begin that leads to success in endurance nesses? Am I even aware of my to do higher intensity, race-specific sports takes time and patience; it’s a Limiters? training sessions, your body will be slow, continual process of muscu- • Is there a chance that one or more of under greater duress. Limiting calories loskeletal and cardiovascular my Limiters will hold me back in cer- at this time will stress your body even adaptation. However, if you pay close tain events? more, and can lead to injury and undo- attention to the fundamentals such as • What progress did I make in the off- ing all of the work you are doing to skill and technique enhancement and season in addressing these? improve! general/functional strength, you can • Did I miss anything in the off-season make some great inroads in relatively preparation that I should focus on These three tips will only work if you short time that will help get you closer now? remember a very important but often to achieving your goals. • What am I doing right now to forgotten concept: listen to your body improve my Limiters and prepare for and trust your intuition. Your intu- Two aspects of training you should upcoming key races? ition may be the most important tool attend to now are maximizing your you have in your toolbox as an daily nutrition and daily recovery from April is a good time to develop key endurance athlete; unfortunately many training. It’s easy to forget these criti- workouts, those that have a specific of us don’t listen to it when we need to cal aspects of training during the and material impact on your race spe- the most. If you are a novice, your off-season, but they’re especially cific fitness, to address your intuition might not be as highly devel- important if you are training hard weaknesses. Be patient and persist- oped as your more experienced right off of your waking from hiberna- ent, and set measurable goals training partners or friends, but it is tion. It goes without saying that if you (training objectives) so that when you there and is often talking to you. Your don’t eat well most of the time and at line up for your most important event “inner voice” might be telling you that the right times, and if you don’t recov- this season, you will have the confi- er adequately between training dence of knowing you did all you could (see COACH AL on page 21) 20 May 2007 : Issue 054
2007 Race Across America 2000 and 2001 Women’s RAAM Champion, Cassie Lowe
Steve Born
It’s still early April as I write this, from beginning to end, while the longer-than-long climb up Chiriaco and many races await us on the calen- Enduro division requires an average of Grade outside of Palm Springs. More dar. One in particular, though way off four hours a day off the bike, with sev- hot, dry desert and rangeland follow, in June, already has the full-time eral mandatory stops. and then come the Rocky Mountains, attention of competitors, crewmembers, with several legendary climbs: Yarnell officials, and organizers. I’m talking Besides the solo riders, RAAM also Grade in Arizona, and the Colorado about the “big one,” the Race Across has several team categories. The two- “torture trio” of Wolf Creek Pass America (RAAM), which starts June 10 person teams include seven male (10850’), La Veta Pass (9413’), and for the solo riders and two days later teams, one female, two mixed, and two Cuchara Pass (8600’). It’s slightly for the teams. Once again, and in a more male teams riding recumbents. downhill and mostly flat all the way to greater capacity than ever before, The four-person division currently has the Mississippi Valley, though the Hammer Nutrition will sponsor the one female team, an outstandingly Midwest can be blazingly hot as well race that Outside Magazine labeled high 16 male teams, and two mixed (and most always quite windy!). After a “the world’s toughest sporting event.” teams. If memory serves me correctly, week or so on the road, the riders are this is a record high for this division, greeted by numerous short but steep This year’s RAAM will operate under which should ensure an exciting and climbs in eastern Ohio, West Virginia, new ownership/management, led by highly competitive race. The eight-per- Maryland, and Pennsylvania. Even if Fred Boethling who completed the son Corporate team division has eight you hate the glitz, Atlantic City is a 2006 race at age 61, becoming RAAM’s teams entered so far, including last welcome sight! oldest solo finisher. Terry Zmrhal, year’s champion, Hammer Nutrition- another RAAM veteran, takes over the sponsored Team Type 1. As the name The majority of RAAM competitors race directorship, and Jeff Stephens, implies, all of the cyclists have Type 1 are from the US, but RAAM truly is an yet another RAAM vet, will handle diabetes. international race with entrants hail- sales and marketing. Admittedly, ing from Australia, Austria, Brazil, there’s been some insider controversy This year’s RAAM route runs very Canada, Czech Republic, France, Great over the restructuring, but the race similar to last year’s, beginning in Britain, Hungary, Italy, Portugal, itself looks to be as sound as ever. Oceanside, California, and 3044 miles, Slovenia, and Switzerland. 108,600 feet of climbing, and 12 states This year’s RAAM, with so many In the solo field, 23 men and 5 later, finishing in Atlantic City, New first-timers entered in the race, looks women have already signed up. The Jersey. As you can imagine, the racers to be one of the most competitive and Traditional division has 20 men - will encounter many terrain and interesting races since its inception in including last year’s champion, Daniel weather changes. 1982. We at Hammer Nutrition are Wyss of Switzerland - and 3 women extremely excited to be involved again competing. Three men and two women The difficulties begin on the first day this year. For more information about will compete in the Enduro division, as the racers cycle through the blazing RAAM, including continual updates, introduced last year. The Traditional Mojave Desert, past Salton Sea (elev. - check out the website, division is the straight-across race 227’) and then meet the daunting, www.raceacrossamerica.org.
(COACH AL from page 20) also certified with USA Triathlon, USA Cycling, you are tired and just don’t feel up to your season started right and perhaps and the National Strength and Conditioning that ride or run that you had planned have your best season ever. Best of luck! Association. Widely known as the creator of the popular Cyclo-CORE™ Off-Season and In-Season or that what you are eating isn’t opti- Training Plans, Al is a three-time Hawaii World 1 Friel, J. The Cyclist’s Training Bible, Boulder, mal to support your training or health. Champion and has completed eight Ironmans. For CO: Velo Press, 2003, p. 75. more info, email [email protected] or go to the PF website at www.Pursuit-Fitness.com Your body is smart. If you learn to Coach Al Lyman, CSCS (Certified Strength and really listen to it, stay patient, and Conditioning Specialist), is the owner of Pursuit focus on the fundamentals, you’ll get Fitness and is a Joe Friel Ultrafit Associate. He is 21 ENDURANCE NEWS : The Newsletter For Endurance Athletes
A New Approach To Medical Thought
Lowell Greib
As some of us debate whether we Prehabilitative medicine is a multi- to avoid overuse injuries. should pull the bike off the trainer and disciplinary, multi-factorial approach 2) Change your diet accordingly, to brave the sandy roads for the first time that includes the individual as well as maintain appropriate caloric and nutri- this season, others have already been the health care providers. Let’s take a ent consumption. accumulating mileage in preparation quick look at how we can use this 3) Make sure that you are taking time for the upcoming summer athletic sea- model to take control of our health and away from athletics to enjoy life. Find son. Whatever the case may be, we all subsequently provide ourselves with an activity that is “grounding” and look forward to increasing mileage and the athletic success that we strive to may offer both active and passive our athletic prowess. It is this enthusi- achieve. recovery (my personal favorites are asm, however, that may lead to injury yoga and qigong). and possibly loss of the ability to par- I tell every single person that I have 4) Get the appropriate amount and ticipate in the sport we love. the privilege to work with that “the quality of sleep. success of treatment is ultimately in 5) Build your own prehabilitative plan. There is a growing concept in com- your hands.” Understanding and tak- plementary medicine encouraging ing control of this philosophy will The second component to prehabilita- doctors and therapists alike to think empower you, not only to be a better tive medicine is the engagement of a differently about the delivery strate- athlete, but also a healthier person in range of medical professionals, thera- gies of medical interventions. Some of general. You are the first component pists, and coaches in your program. It us may go for our yearly checkup with in the prehabilitation model. is the expertise of these individuals our family doctor (although many that should assist you in achieving your don’t) and leave things at that. Are you There are several things that we, as goals. If you are not getting the help one of these people? There is a miscon- individuals, need to think about. that you want or deserve, you may sim- ception that one doesn’t need any Being the dedicated sport enthusiasts ply need to locate a different further treatment because nothing that we are, we tend to underestimate professional. The list that you may hurts. In fact, many disease processes, the value of some of the “little things.” want to consider (although not exhaus- including the ever-troubling muscu- Athletics is much more than just ham- tive) may include your family doctor, loskeletal complaints, have preludes mering as hard as we can from point A naturopathic doctor, optometrist, chiro- that are subtle, and many of us don’t to point B. True athleticism is a func- practor, massage therapist, even know they are happening until it tion of longevity and being able to physiotherapist, dietician, personal is too late! Does a diabetic become one maintain performance in the sport that trainer, and personal coach. It is also overnight? I don’t think so. Does we love. Are you doing everything in important for all these professionals to heart disease occur in a blink of an your power to achieve longevity? I sus- be able to put ego aside and work eye? Absolutely not! Do muscle pect many of us must answer “No” to together as a team. After all, it is you, injuries always occur due to sudden this question. Take some time through the client, whom we are working for! trauma? Nope! We need to think of this transitional season to evaluate You need the aforementioned people for our bodies as ever growing and ever whether you are eating properly, exer- their knowledge and expertise. If they changing. As athletes, we are much cising properly, goal setting, actively don’t have what you are looking for... more in tune with our bodies than and passively recovering, and most don’t see them! You need to pick your most people, but we are not infallible, importantly, being proactive about team based upon what is going to be and we are definitely not invincible. your health. Spring is the time of year best for you. Just as you are responsi- where we brush off the cobwebs from ble for certain components of your We don’t have to wait until problems our equipment, and also from our- preparation for summer activity, your arise. The new system of medical selves. Here are five things you may health team is responsible for others: thought invites us to be proactive want to keep in mind as you prepare rather than reactive. We can call this for summer activity... 1) Get your yearly physical done. This prehabilitative medicine rather than is a great screening tool to ensure that rehabilitative medicine! 1) Ramp your volume up strategically (see MEDICAL on page 23) 22 May 2007 : Issue 054
Join Us In Kona!
Brian Frank
OK, we know that with it only being gy, answer questions and provide any Feel free to stop by, we'd love to April, this is a super early announce- other support needed. meet you. ment. However, considering that some of our overseas clients have already We will not be running the open Here is the pertinent info, more to qualified for Kona, and knowing that house on Saturday, the day of the race, come as necessary: some of you will as well, we thought however, we’d announce it now (and don’t worry, Angela is plan- Hoku’Ea Hale, the we’ll post this information again!). ning on being "Turtle Gate House" on course to 78-6640 Alii Drive Anyway, if you’re planning on take photos of Kailua, Kona being in Kona during October, for all of the Mile marker 4 1⁄2 whatever reason, we’d like to invite athletes wear- 4.5 miles south of you to join us. ing our kits. town (Kailua)
We are renting a house on Alii Drive, So if you’re P.S. We'll also be where we will hold an "open house" for going to be in running a similar our clients and athletes to come by, Kona, come on open house in hang out, and fuel up Monday, October by, relax, get Penticton, British 8 through Friday, October 12 from 9 some fuel, and hang out for Columbia, August AM – 5 PM. We'll have tables set out awhile. The open house will 22nd through the all day with fresh, local fruit and other be staffed by Brian Frank 25th. You are also healthy snacks to compliment the full and his family, Kadidja invited to this open array of Hammer products that will be Infelise, Sponsorship Director and house if you are planning on being available. I'll be there to go over or Angela Nock, Senior Graphic Artist. there. fine tune your race day fueling strate-
(MEDICAL from page 22) your body systems are functioning offer benefit as well, and is much more health seriously, I suspect you will ful- properly and that underlying patholo- relaxing. Determine your best modali- fill your goals and furthermore, be able gies will be discovered early on. ty and pick your therapist accordingly. to do so for some time to come. 2) Have a complete musculoskeletal Some massage therapists offer assessment done. It is surprising how hydrotherapy as well. There is noth- many athletes feel fine, but have ing like a sauna before a deep tissue Lowell Greib is a naturopathic doctor and biochemist with an interest and expertise in sport medicine, injury preven- active biomechanical issues that even- massage! tion, pain management and athletic nutrition. He is the tually lead to injury. I may also 4) Review your training program with chief medical officer for Mahigan Medicine and operates private clinics in Huntsville and Orillia, Ontario, Canada. suggest having a therapist who is your coach. Does it meet the goals Lowell has competed in endurance sport for much of his versed in trigger point therapy, radicu- that you want to achieve? Does it fit life and now lends this expertise, clinically, to all athletes from weekend warriors to national team members. lopathic pain management and your schedule? Be sure that it is To contact Lowell, you can reach him at acupuncture. This combination is achievable and that you have an ami- [email protected] or toll-free at 1-877-624-4633. effective in treating muscle pain cable relationship with your coach, (whether acute or chronic) before it since this is probably the professional becomes a limiting injury. that you will spend most of your time 3) Massage is a great tool to assist with. with recovery. Soft tissue massage may be aggressive, and at times By utilizing some of the above thought painful. Lymphatic massage may processes and taking your overall 23 ENDURANCE NEWS : The Newsletter For Endurance Athletes
Nate’s Corner
Nate Llerandi Andy Schultz / Photo - Jay Thane
Steve’s Note: 3 days a week (hopefully not more than are you putting in a strong, consistent Per usual, I’ve that), then it’s time for 2 days. The fall effort the whole time or are you drag- “unearthed” some and winter was the time to make gains ging by the time the 30 minutes are vintage “Tip of the in your strength. With 2 sessions a up? If you’re dragging, again, why? Week” posts from week, you should still make some Nate. The first one gains. But you need to reduce the It might be as easy - might - as dates way back to amount of weight work you’re doing moving on from your Base training to April 2001 and the now that you’re increasing your inten- your interval work, or what have you. second from April 2003. However, sity in your primary sport(s). Soon, it But different intensities of intervals though they may be a few years old, I will be time to reduce your weight rou- and varying lengths of intervals will think you’ll agree that they’re still very tine to once per week, probably in build different results. Do you need to appropriate, especially for this time of another 4-6 weeks. At that point, the work on your power or your ability to year. Enjoy! goal is simply to maintain the strength hold a steady effort at or near your gains you’ve made, not to build on Lactate Threshold? Changing of Focus them. Too much weight work will break you down and keep the muscles And, if you’re in the middle of your Now that the racing season is upon from recovering properly as the rigors interval work, maybe the key to get- us, the focus on your training should of the racing season pile up. ting faster won’t be to do more interval be shifting. You either have peaked in work, but rather to take a break from your weekly hours or will do so soon, interval work to focus more on another depending on when your key races are. It’s Never Too Late aerobic-centric cycle of training. If your raw speed is there but you can’t Also, you will be shifting to more The racing season has already begun hold a high-intensity effort for a sus- anaerobic work and less aerobic. The for some of us; for others of us, it is tained period of time, your aerobic majority of your training is still aerobic about to begin. For all of us, key races capacity could be lacking, for example. - 80% or more - but this should be con- are still ahead. As the year progresses, siderably less than during the winter, there always seems to be a point where What I’m getting at is that your when maybe 95% was aerobic. With an athlete thinks, “This is as good as training progression may very well the increase in intensity, there should my fitness is going to get this year.” NOT be linear. Wouldn’t things be be a leveling off or decrease in weekly It’s a common thought, but how accu- easy if it were? But, usually, it’s not. training hours (up to 20%). This rate is it? We try like heck to make our plans decrease in hours compensates for the linear because it’s easy to implement increase in intensity. If you schedule There is always a way to improve and follow. Just make sure you have deliberate recovery weeks every 4th or your fitness. Every step of the way, the vision to change things on a dime if 5th week, you can get by with more every training cycle you complete, you you find yourself bumping up against a hours and more hard training. If you need to take a look at the hard work wall in your training and/or racing. still don’t include rest weeks of reduced you did, analyze it and then best put Identify the wall and then give your- hours (around 50 -60% of normal together your next cycle of training. selves the tools to break it down. weeks) and reduced workloads (90- It is not necessarily as easy as putting 100% aerobic - below 75%), then you one building block on top of another. should think about it. Nothing derails If you peter out during your long great fitness like over training. rides, have you figured out exactly Nate Llerandi is a former national champion class swimmer/world class triathlete. He has been why? Is it something nutritional or is coaching since 1990 and creates programs for ath- Finally, it’s time to start cutting something lacking in your training? letes of all sports and ability levels. You can back on weights. If you’ve been lifting During your 30-minute tempo runs, contact him at [email protected] 24 May 2007 : Issue 054
Endurance Nutrition Informative DVD with Steve Born
Steve Born
"How many calories should I take on how you can dramatically improve with easy-to-follow steps that in during an event?" your training, racing and health endurance athletes of all levels can through a simple, well thought out understand and relate to. From his 5 "What should I eat before a race endurance nutrition plan. keys to a healthy eating strategy and 7 and when should I eat it?" steps to fueling during an event to his As an endurance athlete, whether advice on pre-race and post-workout "How do electrolytes improve my you’re a cyclist, triathlete, cross coun- meal strategies, you’ll find something performance?" try skier or anything in between, you that will take your endurance perform- put a tremendous amount of time and ance to the next level! "How can I avoid bonking during a effort into training for your sport. But race?" even with the best coach and top of the Get your free copy with any order line equipment, you may never reach over $50. Just ask your client services Nutrition expert and ultra your peak if you’re short-changing the advisor or put a note on your web endurance cyclist, Steve Born, answers third pillar of your training regimen — order asking for your FREE DVD. these and many other questions inside your nutrition plan. Inside Endurance Endurance Nutrition. Gain top advice Nutrition, Steve puts it all together
Brown Rice Syrup
Steve Born
We regularly receive questions like also a suggestion of natural complex todextrins and half simple sugars. these regarding this commonly used carbs. In fact, brown rice syrup is This makes them a better sweetener carbohydrate source/sweetener: about 50% complex carbs (maltodex- than pure maltodextrins. But trins), 46% maltose (a simple sugar), endurance athletes are not interested What is brown rice syrup? 3% glucose, with the remainder being in sweeteners; we’re interested in fuel. various other constituents. We prefer maltodextrins as fuel, and Is it anything like the no simple sugars. Maltodextrins absorb maltodextrin in Hammer Gel? Brown rice syrup is made from fer- into your alimentary system much mented cooked rice. The rice is more readily and give you consistent How good is it? cultured with enzymes to break down energy with minimal blood sugar fluc- the starches. The resulting liquid is tuation. Plus, brown rice syrup costs Answers: Food processing companies then boiled down to the desired sweet- about three times as much as long- use brown rice syrup for their sweeten- ness and consistency. Variations in the chain corn maltodextrin. ing and flavor attributes. Clearly, process mean that there are actually putting “brown rice syrup” on the label many brown rice syrup products. In adds an air of healthiness and perhaps general, they contain about half mal- 25 ENDURANCE NEWS : The Newsletter For Endurance Athletes
(REPLENISHMENT from page 1) What this means is that the body well) consuming merely one cannot be replenished at the same rate Endurolytes capsule per hour. Her amounts. They drum up statistics such that it becomes depleted. Yes, the body electrolyte profile (done via blood labs) as “you lose up to two grams of sodium needs your assistance in replenishing taken before the event was remarkably per hour, burn up to 900 calories what it loses, but that donation must the same after the event. At the other hourly, and sweat up to two liters an be in amounts that cooperate with nor- end of the scale, one triathlete client of hour” to defend their position. Even mal body mechanisms, not in amounts ours regularly consumes up to 8 worse is that, in many instances, they that override them. Here’s an impor- Endurolytes per hour in his iron dis- don’t give any numeric guidelines, just tant fact to keep in mind tance triathlon events. At 6 vague statements like “drink as much (paraphrasing Dr. Bill) - At an easy Endurolytes per hour, which is an as you can.” Sadly, far too many ath- aerobic pace, the rate of metabolism upper-end dose for most athletes, he letes fuel their bodies exactly this way increases from a sedentary state to a cramps or presents with gastric upset. - based on the range of 1200-2000%. recommendations As a result, the body FLUIDS : Fluid intake with the ath- of what one elite In other words, the goes into “survival letes we’ve observed varies between athlete may be mode” where blood vol- 12-40 fluid ounces per hour. using and/or say- body already “knows” it ume is routed to ing - with only working muscles, flu- CALORIES : Calorie intake also poorer-than- is unable to immediately ids are used for varies considerably, with intakes rang- expected results evaporative cooling ing from 200-700 calories per hour. or a DNF to show replenish calories, fluids, mechanisms, and oxy- for their efforts. and electrolytes at the gen is routed to the With that in mind, of the athletes brain, heart, and other who have contacted us to report suc- What these same rate it uses/loses internal organisms. cess (no fuel-related, “experts” don’t Interestingly, it is performance-inhibiting problems), the take into account them, and it has the NOT focused on calo- following characteristics occur with when making rie, fluid, and remarkable consistency: these “replace ability to effectively deal electrolyte replace- what you lose” with this issue. ment, as some of the • Fluid intake is under 30 fluid recommendations “experts” advise. ounces/hour is that how much • Electrolyte intake is between 3-6 you’re losing - flu- In other words, the Endurolytes/hour with 4 ids, calories, and sodium - is totally body already “knows” it is unable to Endurolytes/hour being the most secondary to what you can effectively immediately replenish calories, fluids, often reported successful dose replace. In other words, what you are and electrolytes at the same rate it • Calorie intake is at or under 300 burning/losing is not what you should uses/loses them, and it has the ability calories/hour be focusing on, but rather what the to effectively deal with this issue. • Body weight at finish is decreased body can reasonably assimilate during That’s why we don’t recommend trying between 2-3% any given period of time. Two state- to replace hourly losses of calories, flu- ments by Dr. Bill represent our ids, and electrolytes with equal Of the athletes who have contacted position on what proper fueling is all amounts, but instead recommend a us regarding their less-than-hoped-for about: smaller replenishment donation, one race performances, for those that are that cooperates with normal body directly related to fueling, one or more “To suggest that fluids, sodium, and mechanisms. We’ll discuss this in more of the following characteristics are fuels-induced glycogen replenishment detail later in the article. almost always noted: can happen at the same rate as it is spent during exercise is simply not Fueling variability among • Fluid intake is nearly always over 30 true. Endurance exercise beyond 1-2 athletes fluid ounces/hour hours is a deficit spending entity, with proportionate return or replenishment Over the course of two decades, • Body weight at finish is hyper- always in arrears. The endurance exer- we’ve had the opportunity to observe hydrated with weight gain from +1-2% cise outcome is to postpone fatigue, not the fueling habits (consumption of flu- or dehydrated at over -3%. to replace all the fuel, fluids, and elec- ids, calories, and electrolytes) of NOTE: A 2% body weight loss reflects trolytes lost during the event. It can’t thousands of athletes. Needless to say, the water loss when glycogen stores are be done, though many of us have these fueling protocols have varied metabolized; over 2-3% weight loss or tried.” tremendously. Here are some of the weight gain leads to hyponatremia variations we have observed: problems. “The human body has so many sur- vival safeguards by which it regulates ELECTROLYTES : The female win- • Excess calories, primarily from the living one more minute, that when we ner of a past Leadville 100 mile use of simple sugared-based fuels, try too hard to fulfill all its needs we ultramarathon won the event by over which raises osmolality in the gut, interfere, doing more harm than good.” an hour (beating most of the men as forcing the body to pull electrolytes out
26 May 2007 : Issue 054 of an already electrolyte-depleting sys- what has been shown to be successful dous difference between what is lost tem, causing stomach shut down. for athletes, with remarkably consis- and what can effectively be replenished tent observations (read: fueling errors) during exercise. For calories, only 30- • A diet that reflects the typical noted from athletes who had unsuc- 40% of what is utilized (“burned”) can American high sodium diet. Those who cessful races. be efficiently replenished. Fluids are consume that type of diet are predis- replenished at a rate of only 20-33% of posed to taking a higher sodium What does the research show in what is spent, and sodium 20-35%. electrolyte during an event than the regards to fuel replenishment? What’s important to keep in mind is low sodium purist. that the body is keenly sensitive to NOTE: Not only are high sodium diets This is a suggested comparison this, recognizing its inability to replen- bad for your health, but those who con- showing approximated upper values for ish what it loses at anywhere near the sume high amounts of sodium in their what is lost during prolonged rate that it’s losing it. diet are guaranteed greater sodium loss endurance exercise to what can be suc- rates and require greater sodium cessfully absorbed, replaced, and In regards to calories, body fat stores intakes during exercise. Sodium, as you routed into the energy cycle for the satisfy upwards of two-thirds of energy know, drives thirst, and thirst drives majority of fit, acclimatized endurance requirements, very easily making up drinking until excess results... definite- athletes: the difference between what is burned ly not a performance-enhancing and what the body can accept in scenario. replenishment. For most ath- TABLE 1 letes, calorie oxidation rate and • Primarily for ultra distance ath- SUBSTANCE LOSS RATE REPLACEMENT RATE gastric absorption rate typically (Gastric Emptying Rate) letes (but also applicable for all Fluids (1-3 liters) 17-28 fluid oz. allow for no more than 300 calo- athletes) - A common report from ries per hour to be consumed for Sodium 2000 mg/hr 500-700 mg/hr ultra distance athletes who suffer successful gastric absorption to cramps, sour stomach, malaise, Fuel (Carb Cal) 700-900 Cal/hr 240-280 Cal/hr energy transfer. Adding over and/or hyponatremia in the last this amount typically induces half of their ultra can be related to TABLE 2 undigested calories in the gut, not having trained with high UNIT % REPLACED which contributes to two unde- enough total weekly mileage FUEL 30-40% sirable outcomes: (1) no calories and/or not having completed at crossing intestinal linings, and FLUID 20-33% least one training session at 50- thus, no additional energy, (2) 60% of the ultra distance using the SODIUM 20-35% increased potential for a number same fluids-fuels-electrolytes dose. of stomach/digestive distress Then, during the event the athlete issues to occur. either uses a different protocol than This material was extracted from the they trained with or, just as bad, they following literature: In regards to fluid volume and sodi- demand that their body suddenly um, both are controlled to a degree by adapt to the race distance, pace, and • Noakes T.D., Lore of Running. pathways between the human brain time when their body’s systemic Leisure Press. Champaign Illinois. and internal organs, precisely moni- enzymes for those fluids-fuels-elec- Pages 768-770 29 published and tored and moderated by kidney and trolytes demands are underdeveloped unpublished papers cited on fuels, flu- hormone signals initiated from the due to lack of duration training. ids, electrolyte issues during brain, causing re-circulation when lev- Bottom line: Athletes need to not only endurance exercise. els are detected low. In other words, train appropriately leading up to their • Moodley D. et al., Exogenous carbo- keeping in mind the words of Dr. race, they also must test, evaluate, and hydrate oxidation during prolonged Misner, the body has remarkably com- fine-tune their fueling plan in training exercise. The effect of carbohydrate plex and efficient “built-in” survival prior to using it in a race. type and solution concentration. safeguards that very capably deal with NOTE: Sweat composition studies per- Unpublished manuscript in #1 above. the difference between what it loses formed by Shephard, Noakes, Costill, • Sweat Composition in Exercise and and what it can accept in replenish- Moody, and others have shown, in a Heat. Verde T, Shephard RJ, Corey P, ment. The body does this primarily variety of stress exercise forms, that an Moore R, 1982 J Appl Phys 53(6) 1541- through the release of specific hor- acclimatized, fit athlete loses half of the 1542. mones in the circulation, anticipating electrolytes and fluids as an un-accli- • Sweating: Its composition and effects losses in favor of (A) life-giving, death- matized, unfit athlete does. on body fluids. Costill DL, 1977 & preventing survival, (B) neutralizing Event-specific training in both duration 1982, Annals of the New York blood pH, and (C) balancing fluid, fuel, and intensity halve electrolyte and flu- Academy of Sciences, 301, p.162. and electrolytes. This compensates for ids requirements in an endurance event. • American Dietetics Association all but about 20-30%, which is what Position Statement can be replenished via fluid/electrolyte What you should derive from all this • American College of Sports Medicine consumption. is that while there is not a “one size Position Statement fits all” fueling formula, there are some very clear guidelines in terms of As you can see, there is a tremen- (see REPLENISHMENT on page 35)
27 ENDURANCE NEWS : The Newsletter For Endurance Athletes
Hammer Camp Tucson
Brian Frank Brian, Mark & Etienne ride in Tucscon / Photo - Evan Lawrence
On February 20 - 25 the inaugural bunch of friends had rented a house every morning and throughout the day. Hammer Camp was held in sunny and were hanging out together as The aroma in the garage, which also Tucson, Arizona. Based on my recol- opposed to a student/teacher camp. doubles as the shipping area for 53x11 lection and the feedback from the Coffee, was a constant reminder of how participants, it was more of a success Those who sent good their coffee is. than any of us had hoped for. The bikes ahead found Most campers took a experience was so undeniably positive - them already hang- few bags home and are both for organizers and participants - ing in the garage, now enjoying Evan & that we’re already in the process of ready to ride with Owen’s flavorful blends scheduling more Tucson-based camps assembly notes and daily. to be held in December, January and service recommen- February. In addition, even more ambi- dations when Although the weather tious plans are being made for camps needed. Andy was unusually variable in Europe in 2008. More on all of that served as head by Tucson standards, it in a future Endurance News article, mechanic and did did not interrupt our but first, back to the Tucson camp. major service such riding at all. Every as overhauling a morning, after allowing As with everything we do, from the rear hub, repairing our hearty and healthy annual Highline Hammer event, a bottom bracket breakfasts to digest, we designing products, to taking your and truing wheels, set out on our two- to order over the phone, our goal is to as well as keeping six-hour rides. Owen, “over deliver” on every one of your every bike aired up, Andy and Evan took expectations. So, when we ask you to lubed and ready to Out among the cacti turns driving the sag pony up $1,650 for a five-day camp, ride each morning. vehicle with the other we’ve got a lot more in store than you Everyone enjoyed having the extensive two providing support from their bikes. can ever imagine. Due to a very last on site bike work. Friday’s approximately 25-mile climb minute cancellation, we ended up with up Mount Lemmon (9,157 feet above 11 campers. Our staff consisted of We got everyone settled and had our sea-level) was the most challenging myself and Jim Bruskewitz doing the first real meal at Tuesday night din- and anticipated. We were rewarded coaching, and our Cycling House hosts ner. That was the with an epic climb that Evan Lawrence (Cat 1 pro), Owen Gue next surprise for all featured freezing (Cat 1 Pro) and Andy Schultz (Pro XC the attendees as we weather and snow flur- mtb racer). feasted on whole- ries. some, gourmet From arrival to departure, everyone creations that were Some campers did received the individual, personalized hearty, healthy and “digestion” runs before attention that I would want and hope exploding with fla- our rides while others for if I was in their position. Think of vor. These healthy took advantage of Jim’s a five star hotel level of service for ath- feasts continued expertise in the pool letes. Everyone was surprised by the daily and were with stroke technique homey, familial atmosphere they enjoyed immensely and individual evalua- encountered at the Cycling House. by all, especially tions. Time was also This feeling only intensified as every- me. allocated for the same one got to know each other better and type of technique had time to relax and unwind from Evan made sure demonstration and gait their normally hectic routines. Some there was plenty of commented that it felt more like a strong, hot coffee Hammering out the miles (continued on next page) 28 May 2007 : Issue 054 evaluations. Both the swim and run “Four big take aways: Compex, training was a big hit for the triath- swimming stroke, biking leg position letes. and running stride. Each has had a huge impact on my training and per- For everyone, the biggest treat was formance. I now eat more salad and am getting away from their daily grind more aware of my nutrition during and just living a primarily “training exercise. Absolutely exceeded my and nutrition only” routine for five expectations. I’d do it again in a heart- straight days. We followed a schedule, beat. I would also consider other but it was a loose schedule and no one venues.” fretted about starting a ride 15 min- utes late, going longer than planned, or “Perpetuem - the ability to concen- minded killing some extra time by trate and customize it to suit my reading a book. Along the way, there riding/exercise needs and use it exclu- were many other discoveries that the sively for my caloric intake needs.” camp attendees will benefit from all One of the many wonderful rides “Great experience. If we need more year long. campers next Some realized year and need how much bet- any recommen- ter you feel dations, I’ll be when you eat glad to provide healthy all them. It was a day, every day. great mix of Some discov- people and I ered that they think everyone had been enjoyed each habitually over other’s compa- consuming The Hammer Camp gang ny. Here in calories during central longer workouts, while others found Wisconsin, 95% of the time I train by that they need to practice maximum myself, and this was such a pleasant caloric intake, even on short rides, to change to train with other people. handle their hyper metabolic tenden- Next year, I’m bringing more warm cies. Everyone was impressed by using clothes and am going to flatten Mount proper post-workout recovery tech- Hammer Lemmon a couple times. I just don’t niques, not the least of which was want to freeze my butt on the way discovering how refreshed a set of down.” crispy legs feel after completing a 24- minute Active Recovery program with Camp “All the boys were Hgreata hosts;m theirmer the Compex e-stim unit. parents should be very proud of all of Tucson, 2007 them. Matt and I didn’t really expect to We sent each camper a question- have a sag wagon Cand mechanicalamp naire and asked them to rate the camp assistance, so it was a pleasant sur- from every angle. A scale of 1-5 was prise. I hope their 53x11 Coffee used, 5 being the highest score possi- business really takes off.” ble. A “5” was given in almost every category by almost every camper. In All in all, this inaugural Hammer addition, we received the following tes- Camp was a resounding success and, as timonials in reply to our question mentioned earlier, plans are already about the biggest take away from the being implemented for future camps, camp: not only in Tucson, but in other loca- tions (including overseas). We’ll keep “The experience was undersold. I you posted on any and all developments had no idea that Owen, Evan and in future editions of Endurance News. Andy would be providing such good service and ride support or that there would be that type of educational com- ponent. As you can tell from my Read about upcoming ratings, I had a great time and would suggest that you shouldn’t change any- Hammer Camps thing about the camp.” on page 33! Getting in some Arizona sun
29 ENDURANCE NEWS : The Newsletter For Endurance Athletes
(COMPLEX CARBS from page 1) the osmolality than do disaccharides monomeric glucose and short chain (sucrose, lactose, maltose, etc.).” glucose oligomers (G-drink) or of long the results of these studies would be chain glucose polymers composed of applicable in faster paced, longer dura- Augmenting Greib’s statements, Dr. 78% amylopectin and 22% amylose tion bouts of exercise. The exercise Bill Misner writes, “Absorption rate and (C-drink). intensity of the cyclists in the majority how fast the liver can ‘kick it out’ are of studies was only 50-55% maximum limiting factors. No matter what you Result: The half emptying time power output, which we’d all agree is eat, how much or how little, the body (t(1/2), median and range) for the vis- very much a recovery pace, if that. In provides glucose to the bloodstream at a cous, markedly hypotonic (62 addition, several of rate of about 1 mosmol/kg) C-drink was faster (17.0 these studies were per- gram/minute. Putting (6.2-31.4) min) than for the moderately formed at durations of After two decades we more calories in than hypertonic (336 mosmol/kg) G-drink 120-150 minutes, which can generate energy (32.6 (25.2-40.7) min). The amount is arguably not truly have found that in the taxes gastric venues, (median and range) of carbohydrate “endurance length.” electrolyte stores, and delivered to the small intestine was overwhelming majority fluid levels. greater during the first 10 min after At a leisurely 50% of the athletes we’ve Maltodextrin (com- ingestion of C-drink (31.8 (15.8-55.9) g) VO2 Max pace, an ath- plex carbohydrates) than after ingestion of G-drink (14.3 lete can digest even worked with...the can be consumed at a (6.8-22.2) g). However, there was no cheeseburgers and pizza higher rate (15-20% difference in the blood glucose (P = with no gastric issues combination of simple solutions) than simple 0.73) or serum insulin (P = 0.38) con- (at least no more than sugars and long chain high glycemic sugars centration at any time point after usual!). However, at (6-8% solutions) due ingestion of the two test drinks. 70%VO2 Max pace, carbohydrates... have to the extraordinary increased heart rate and osmolar pressures Conclusion: The results of this study core temperature will NOT yielded positive produced in the show that the carbohydrate present in divert blood to the human gut by short C-drink, although it has the propensity active muscles, reducing results... chain simple sugars. to form a gel, empties from the stomach blood volume available When osmolality goes faster than that of an isoenergetic carbo- to the alimentary sys- above 300 or below hydrate solution (G-drink) without tem. Digestive capacity and efficiency 280 mOsm, the gut must pull minerals potentiating increased circulating blood drop significantly. and fluids out of the serum circulates to glucose or insulin levels. mediate a narrow 280-300 mOsm range After two decades we have found for immediate calorie absorption.” Reference: Improved gastric empty- that in the overwhelming majority of ing rate in humans of a unique glucose the athletes we’ve worked with - ath- With that in mind, here is a portion polymer with gel-forming properties. letes engaged in typical 75-85% efforts of research regarding the superiority of Leiper JB, Aulin KP, Soderlund K. Sc and/or in multi-hour endurance events complex carbohydrates as compared to and J Gastroenterol 2000 - the combination of simple sugars and simple sugars. Nov;35(11):1143-9. long chain carbohydrates, and in amounts higher than 1.0 - 1.1 grams Glucose Polymers Gastric Emptying Rate Favors per minute (4.0 - 4.6 calories per [Maltodextrins] Empty The Maltodextrins Over Glucose minute), have NOT yielded positive Stomach Faster Than results. They did, however, increase Simple Sugars The high prevalence of gastrointesti- performance-inhibiting stomach-relat- nal complaints in long-distance runners ed maladies. Background: The energy density of makes this type of exercise suspect of a nutrient drink is one of the main fac- disrupting normal gastrointestinal Lowell Greib MSc ND explains: “. . tors that affect the gastric emptying of function. Gastric emptying rate is one . the rate limiting step in carbohy- the solution, while osmolality and vis- indicator thereof. In the present study drate metabolism during exercise is cosity are thought to have only a trained volunteers performed similar NOT liver metabolism. Simply put, it minimal influence. repeated fluid ingestion tests while is gastric emptying. If your stomach running and while bicycling for 80 min can’t empty the product (no matter Method: The rate of gastric empty- at 70% VO2max. Control tests at rest what it is) you are going to get noth- ing of two isoenergetic carbohydrate were also conducted. Two drinks con- ing from it except a huge gut ache solutions with different osmolality and taining carbohydrate were tested, one and possibly lots of vomiting! Unless viscosity was determined using a dou- hypertonic, and one isotonic. Artificially there is new research that I am ble sampling gastric aspiration sweetened water was used as a control. unaware of, gastric emptying is technique. Six healthy male subjects directly proportional to the osmolali- were studied on two occasions using Gastric emptying rate of the isotonic ty of the solution in the stomach. approximately 550 ml of a solution drink, expressed as a percentage of the Long chain carbohydrate (maltodex- containing 13.5% of carbohydrate volume in the stomach at the begin- trin) contributes less to increasing either in the form of a mixture of ning of each measurement period, did
30 May 2007 : Issue 054 not differ between cycling and running lower osmolality contributed to the ing E2 for HC but only one failed for during the first 40 min and was faster enhanced absorption. MC and P. These data suggest that the during cycling than during running slow absorption of a 12% glucose/elec- between 40 and 80 min. With the Reference: Glucose and maltodex- trolyte beverage during prolonged hypertonic drink no differences trin in enteral diets have different intermittent exercise in the heat may between cycling and running were effects on jejunal absorption of nutri- increase the risk of gastrointestinal dis- observed. In comparing gastric empty- ents, sodium and water and on flow tress and thereby limit performance. ing rates after each sequential bolus, rate in mini pigs. Weber E, Ehrlein HJ, at rest, the isotonic drink was observed DTW Dtsch Tierarztl Wochenschr 1998 Reference: Effects of ingesting 6% to maintain a high emptying rate, Dec 105:12 446-9. and 12% glucose/electrolyte beverages equal to that of water, whereas the during prolonged intermittent cycling hypertonic drink emptied more slowly Body Fluid Osmolality Caloric in the heat. Davis JM, Burgess WA, after the first 20-min period. A similar Values Of Sugar And Long Slentz CA, Bartoli WP, Pate RR., Eur J pattern was observed during both run- Chain Carbohydrates Appl Physiol Occup Physiol ning and cycling. The isotonic drink 1988;57(5):563-9 [Exercise Biochemistry continued to empty quickly after the Gastric Transit Rates Favor Laboratory, College of Health, initial 20 min, whereas GE rate of the Maltodextrin During Exercise University of South Carolina, hypertonic drink decreased after the Columbia 29208.] initial 20 min. Type of Fuel Calories provided at Glucose Causes Greater Reference: Effects of exercise and 280-300 mOsm. Drop In Blood Sugar Than carbohydrate composition on gastric osmolality Maltodextrins emptying. Neufer PD, Costill DL, Fink Glucose 0.2 cal/ml WJ, Kirwan JP, Fielding RA, Flynn Fructose 0.2 cal/ml The effects of preexercise hyperinsu- MG, Med Sci Sports Exerc 1986 Dec Sucrose 0.4 cal/ml linemia on exercising plasma glucose, 18:6 658-62. MALTODEXTRINS 1.0+ cal/ml plasma insulin, and metabolic respons- es were assessed during 50 min cycling Calorie Absorption Rate Is When Glucose Concentrations at 62% VO2max. Subjects were fed a Superior Using Maltodextrins Exceed 6%, Gastric Stress 6% sucrose/glucose solution (LCHO) or Occurs [Glucose Polymers a 20% maltodextrin/glucose solution In four mini pigs a segment of the Absorbed At 18%] (HCHO) to induce changes in plasma proximal jejunum was temporarily iso- insulin. During exercise, subjects lated and perfused with two enteral This study compared the effects of assessed perceived nauseousness and diets containing isocaloric amounts ingesting 6% (MC) and 12% (HC) glu- light-headedness. By the start of exer- either of glucose or maltodextrin. With cose/electrolyte beverages, and a cise, plasma glucose and plasma regard to total energy, the diets were flavored water placebo (P) on markers insulin had increased. In the LCHO composed of 60% carbohydrate, 20% of fluid absorption, palatability, and trial, plasma glucose values signifi- protein and 20% fat. The perfusion physiological function during prolonged cantly decreased BELOW the baseline rates were 60, 120, 240, 360, and 480 intermittent cycling in the heat. On value at 30 min of exercise. However, kcal/hour. Absorption of glucose and three occasions, 15 trained male by 40 min, exercise plasma glucose and fat from the maltodextrin diet was sig- cyclists performed two 60 min cycling insulin values were similar to the base- nificantly greater than from the bouts at 65% VO2max (E1 and E2). A line value. Exercise plasma glucose glucose diet, whereas absorption of brief exhaustive performance ride and insulin did NOT differ from base- protein was only slightly enhanced. A (approximately 3 min) was completed line values in the HCHO trial. net water absorption occurred at perfu- after E1 and E2, and after 20 min Ingestion of LCHO or HCHO was not sion of the isotonic solution with recovery (P1, P2, P3). Every 20 min, associated with nausea or lightheaded- maltodextrin. Perfusing the hypertonic subjects consumed 275 mL of P, MC or ness. It was concluded that the glucose diet, water was secreted. HC. The first drink contained 20 mL of hyperinsulinemia induced by pre-exer- Therefore the flow rate increased from D2O, a tracer of fluid entry into blood cise feedings of CHO did NOT result in oligomer to monomer glucose source. plasma. Plasma D2O accumulation frank hypoglycemia or adversely affect With enhanced flow rate sodium secre- was slower for HC than for P and MC sensory or physiological responses dur- tion increased. However, the sodium (P less than 0.001). HC caused more ing 50 min of moderate-intensity concentration of the effluent was deter- nausea (P less than 0.01) and fullness cycling. mined more by the transepithelial (P less than 0.05) than MC or P, and water movement than by the sodium subjects said they would be less likely Reference: Glycemic and insuline- secretion. The present results indicate to consume HC during training or com- mic response to preexercise that in enteral diets with interactions petition (P less than 0.10). Sweat rates, carbohydrate feedings. Seifert JG, Paul among different nutrients there is a HR, Tre, Tsk, VO2, and PV were simi- GL, Eddy DE, Murray R, Int J Sport ‘kinetic advantage’ in glucose absorp- lar for all drinks. Performance of P1, Nutr 1994 Mar 4:1 46-53. tion from maltodextrin compared to P2, P3 were not different among glucose. However, the reduced flow drinks. However, four cyclists failed to rate of the maltodextrin diet due to the maintain the prescribed work rate dur- (see COMPLEX CARBS on page 35)
31 ENDURANCE NEWS : The Newsletter For Endurance Athletes
6th ANNUAL Highline Hammer Are you ready?
Brian Frank Starting the climb up Logan Pass / Photo - Kelly Pris
The 6th Highline Hammer plans are since January by the time you arrive. • Be comfortable riding the white line already in full swing. This is an amaz- (staying to the right, out of the middle ing event and all who have • Be comfortable riding in a large of the lane). experienced it have wanted to return group, or at least be strong enough to the following year. In fact, some have ride off the back without getting We’re not trying to intimidate you, done it every year since we began. We dropped (we ride two up or single file we just want to avoid having clients have a very limited number of spots most of the time). who are unprepared for the event. If remaining, so if you are interested, you are comfortable with these criteria, please call now to reserve one - please contact us right (800)336-1977. You can also find com- away to reserve your slot. plete details on the event by going to www.hammernutrition.com/highline. 2007 Highline Daily There you will find more photos, logis- Itinerary: tics details and much more. Wednesday - meet and The cost is $400 per person. This greet 4:00 to 6:30 PM - covers all food (gourmet, healthy) from dinner in town at various Thursday morning though Sunday restaurants of your prefer- brunch. Unpacking, building and ence. The cost of this meal repacking bikes, unlimited Hammer is not included. fuels and supplements for the dura- Breathtaking scenery surrounds you as you ride / Photo - Angela Nock tion, shuttles to and from the hotel Thursday - ride in the and to and from Glacier on Friday, morning for about 2 hours, SAG support, including tubes, etc. on very easy pace. All after- all rides and more. noon - round table discussion addressing fuel- We will be riding between 250 and ing and nutritional needs 300 miles in 4 days with 15,000 + feet with Steve for first time of elevation gain in the process. While attendees. Dinner at head- this is not a professional stage race, or Crossing the Continental Divide for the first quarters, 6:30 PM. anything close to it, a good degree of time during the ride...you’ll do it twice! fitness and endurance experience is Photo - Matt Wingate Friday - Ride the needed to be able to handle this vol- Highline, 136 miles, 11,000 ume of training comfortably so that feet of elevation, cross the you can enjoy yourself, not just survive Continental Divide twice. and/or hold up the group too much. 9 1/2 hour time limit. Epic! Big dinner at headquarters Here are some criteria that we think - long day! will ensure you have a good time and allow you to be a synergistic part of Saturday - It’s going to the experience: happen! - “A” Group to ride around Flathead lake (87 • Ridden several centuries, or longer. miles, 5,000 feet of rollers Some of the local wildlife / Photo - Angela Nock • Have at least 1,200 miles of riding (continued on next page) 32 May 2007 : Issue 054 and beauty beyond description, “B” “My favorite part of the 2006 Highline Group to ride Star Meadows. Dinner at Hammer was the climb up over Logan 2007-2008 Tucson headquarters. Pass, or was it all the beautiful scenery Hammer Camps : and riding conditions? It might have Sunday - Flathead Valley loop, 3-4 been the endless supply of Hammer Plan now! hours, flat, easy pace, followed by products to sample and experiment brunch at headquarters. Event wrap- with? The nutrition and endurance Start making plans now to join us for up by 2:00 PM. 3:00 to 6:00 PM seminars? Good food? Good company? one of these educational, fun and excit- airport runs. Great price? I can’t decide...don’t change ing camps. Space is limited to 12 anything.” - Lewis W. campers per camp and we expect them Feedback from past participants: all to fill quickly, so here’s the scoop. All of these camps will be held at the “This year’s Highline Cycling House facility featuring our Hammer was like a cycling signature gourmet healthy meals, 5 summer camp filled with great star service, full sag support, pro rides, friends, delicious food, domestiques, on site massage, Compex and time away without any demos, endless supplies of Hammer hassle. From start to finish the fuels and supplements, and plenty of organization of this weekend tasty 53 x 11 Coffee products. was flawless. All in all an awe- some weekend enhanced by the Camp # 2 – December 4th - 9th. Hammer staff and the beauti- Pre-Christmas, post season, de-stress ful mountains.” - Steve C. camp. Steve Born and Brian Frank will be hosting a completely unstruc- “Very well organized, staff tured event. Coach Jim Bruskewitz was incredible - servicing all will be on hand to provide coaching as our needs, getting to use new needed. Daily rides will range from 3 products under actual riding to 8 hours at conversation pace, with conditions was great, food was wide route variety and major emphasis top notch - delicious. Weather on scenic and beautiful landscapes. was perfect, views breathtak- There will be plenty of one on one time ing, very diverse group of with Steve and Brian throughout. Pool people - some incredible ath- time and runs will be offered as well. letes, great fun meeting everyone and hearing their Heaven’s Peak looms in the background $225/day = $1,125 per person. as you climb up Logan Pass. stories. A 5-star get away . So Photo - Angela Nock fun to meet all the people I Camp #3 – January 15th - 20th. talk with on the phone when New Year’s Resolution base miles placing orders etc. Great job, thank you “A fun weekend topped off by a chal- camp. Long daily rides with extra for a wonderful ride weekend.” - lenging but fulfilling ride on Saturday miles for anyone who wants them. Caroline S. through one of the most beautiful Limited run and swim coaching will be National Parks in the nation. Great offered. One on one goal setting and “A great concept. My favorite part camaraderie among participants and a nutrition/fueling strategies. was riding with Steve (3x RAAM, Ultra friendly, giving Hammer staff. Food Cycling Hall of Fame, Double 508) on was great and having meals at the $250/day = $1,250 per person the final 42 miles of the Highline loop Hammer site in a relaxed atmosphere and seeing a Brown Bear cross the was special. Being able to try all the Camp #4 – February 15th - 20th. road 4 miles to the finish!” - Suzy D. Hammer products to experience how Structured format with one on one effective they are was testimony to coaching and nutrition/fueling guid- “Outside of the incredibly supported everything I’ve been reading about ance, goal refinement and objective ride through Glacier National Park, them.” - Ron L. evaluations. Many of the attendees the best part for me was meeting & from our inagural camp (see article on interacting with people/athletes of such pg. 28) are planning to return, so this diverse skill and accomplishment lev- Do you want to be a part of the 6th one will fill first. els; all of whom appeared like regular Annual Highline Hammer? Spaces are down to earth people with no attitude limited so call today to reserve yours! $300/day = $1,500 per person or chip on their shoulders. I found it 1.800.336.1977. incredibly refreshing how hospitable For more information check out For more information or to reserve and friendly the whole Hammer staff www.hammernutrition.com/highline. your slot in any of these camps, go to was.” - Lorne S. www.hammernutrition.com/camps 33 ENDURANCE NEWS : The Newsletter For Endurance Athletes Grasky/Hodska Training Camp
Brian Grasky The road up to Mt. Lemmon in Tucson / Photo - Brian Grasky
Grasky/Hodska “Escape the Cold” Recoverite, and with the com- Long Course Training Camp, bination of athletes in from another successful Hammer the northeast and 90+ degree sponsored camp! temperatures, the Endurolytes were a life saver. After reviewing all the contents of The fact that every athlete this issue of EN, it very much appears walked away with Hammer that this could be called the “camp product was an added value issue,” considering that we’ve discussed and led to not only the suc- two of them already! Here’s one more cess of the camp, but also led camp that Hammer Nutrition was to each camper becoming a involved in. The following is a letter we believer in your products. recently received from sponsored ath- The group takes a photo break during their ride letes/coach, Brian Grasky who, along Thank you also for the with fellow Hammer sponsored ath- water bottles you sent. As Time for relaxation after Mt. Lemmon lete/coach Eric Hodska, recently you can imagine, you go conducted the March 17-24 training through a lot of water with camp... athletes from the northeast when it’s 95 degrees outside, Dear Brian - as it was on the first days of the camp. We had enough so The Tucson Camp is in the books. we had some filled and in We had a very successful camp and I coolers in the sag truck for want to thank you for your support of survival situations. the Grasky/Hodska Training Camp. Over the seven days we hit The nine athletes ranged form the pool four times for Hawaii qualifiers to rookies and every- coached sessions, ran three thing in between. We had big bricks, had two stand- businessmen from the northeast look- alone runs, and climbed over ing for good weather, serious Ironman 16,000 vertical feet on the competitors looking to ride outside bikes. HOT TIPS after putting in 5-hour trainer rides, Avoid vitamin “repeats” and military officers looking for consis- Our biggest measure of suc- tency; but all got along great together cess is that the campers If you have a problem with supplements coming back to and had two collective goals -to learn walked, or hobbled, away haunt you in the hours after taking a dose, try taking all of about themselves and to get in some happy. Well, that and the your vitamins midway through lunch. Exercise-specific sup- good training. The camp was able to fact that next year’s camp plements like Race Caps Supreme and Mito Caps should provide all of that. already has 12 signed up! I still be taken 30-60 minutes prior to exercise. Consume look forward to a continued these supplements with water only if your workout will We couldn’t have done it without partnership with you, and extend beyond 90 minutes as this will help prevent muscle your support. I can say with certainty getting the word out in our glycogen stores from being depleted too quickly (refer to the that every athlete is now well-versed camps and in my racing! article The Pre-Race Meal for more information regarding in Hammer Nutrition products and this topic). If your workout is 90 minutes or under it’s fine to usage. We supported every workout Brian Grasky consume your pre-workout supplements with your fuel of with HEED, Hammer Gel and choice, such as HEED or Hammer Gel & water.
34 May 2007 : Issue 054
(REPLENISHMENT from page 27) lar circumstances. In hot weather con- and other problems as a result of fol- ditions this usually translates into a lowing this flawed advice, attempting Our basic recommendations lower hourly calorie intake, a slightly to replace all the fluids, fuels, and elec- and summary higher fluid intake, and an increased trolytes (especially sodium) they lose at intake of Endurolytes. When engaged the rate they were lost. Based on what science has shown us, in high impact exercise such as run- plus two decades of working with ath- ning, this translates into a lower When it comes to fueling, we cannot letes, we have determined the caloric intake per hour emphasize enough following amounts of fuels to be appro- (roughly 30%-50% lower) that less is better priate for maintaining optimum than what you’d normally than more, and rather exercise performance: consume during a less jar- When it comes to than trying to get ring form of exercise such your fueling require- • Fluids - 20-28 ounces hourly as cycling. fueling, we cannot ments resolved by • Sodium chloride - 300-600 mg hourly emphasize enought attempting to replace (3-6 Endurolytes) All this said, the above- hourly loss with • Calories - 240-300 calories hourly listed figures are the that less is better hourly intake, we sug- amounts - the “gauges” if gest small dose Of course, there are many individual you will - that are a good than more... portions at between variations that you will need to consid- starting point for you, 20-30% of what is lost. er (age, weight, training/racing stress, amounts we feel will Along with longstand- fitness, acclimatization levels, weather serve you the best in your ing research conditions) to determine what works workouts and races. regarding this subject, two decades of best for you. Some athletes will need successful experience with athletes tes- less than these suggested amounts, a We have been publishing this infor- tifies to the reliability of the “less is handful slightly more. Additionally, it’s mation for a number of years. Sadly, better”, “fuel in cooperation with your important to remember that it’s many athletes continue to listen to per- body” concept of fueling. Yes, there are absolutely necessary to NOT stubborn- sons and organizations telling them people who can complete events on high ly or slavishly adhere to a set hourly that they need to consume what they intakes of fluids, calories, and elec- fuel intake when (A) the weather is lose, arguing that it needs to be trolytes, but the overwhelming majority hot, and/or (B) during high-impact replaced immediately in the event. cannot, or they would do substantially exercise, such as the run portion of a This simply is neither true nor possi- better with less. Needless to say, ath- long-distance triathlon. In these ble; fluids, calories, and electrolytes letes who listen to our plea to use less instances, you cannot fuel your body in cannot be replaced 100% but only witness their fueling-related problems a “business as usual” way; you need to around 20-30%. Unfortunately, ath- ending while watching their perform- be flexible with your fueling plan, letes continue to experience cramping, ance improve dramatically. altering it in respect to these particu- vomiting, gastric distress, diarrhea,
(COMPLEX CARBS from page 31) maltose but had no significant influ- P, J Nutr 1994 Sep 124:9 1647-53. ence on liver or muscle glycogen. Salt Glycogen Absorption Rate addition resulted in higher muscle Conclusion Enhanced By Longer Chain glycogen concentrations but had no Maltodextrins Carbs effect on blood glucose or liver glyco- The mechanisms favoring an isotonic gen. Hepatic glycogen concentrations solution of 15-18% glucose polymers Glycogen deposition in liver and were significantly greater in rats fed enhanced with electrolytes, so as to muscle is significantly greater in rats casein compared with those fed no pro- prevent negative hypertonic solution fed a diet containing barley malt tein. Consumption of malt extract has influence, appear obvious from the lit- extract than in those fed diets contain- the following advantages over con- erature reviewed. Since it has been ing glucose or starch. We investigated sumption of diets containing glucose or observed that simple sugar solutions whether particular components of malt maltose: 1-better glucose absorption elevate osmolar pressures above body extract (glucose oligomers, inorganic related to the presence of glucose fluid levels [280-303 mOsm] signifi- salts, protein) were responsible for this oligomers, 2-greater hepatic glycogen cantly, their inefficient absorption rate effect. Food-deprived rats were fed concentrations associated with the pro- occurs in endurance events where an diets containing carbohydrates of dif- tein in malt extract, and 3-greater athlete consumes too much volume ferent chain lengths [glucose, maltose, glycogen concentrations in muscle due simple-sugared solution in order to maltodextrins or malt carbohydrates to the presence of inorganic salts. resolve thirst, fatigue, or electrolyte (84-86 g/100 g)] in the presence and depletion. While the same negative absence of inorganic salts (2 g/100 g) Reference: Dietary components of events may potentially occur when too and maltodextrin diets(78 g/100 g) con- malt extract such as maltodextrins, pro- much glucose polymer [complex carbo- taining either no protein or 20 g teins and inorganic salts have distinct hydrate] solution is ingested, it casein/100 g. Dietary glucose oligomers effects on glucose uptake and glycogen appears less likely simply due to the caused higher blood glucose concentra- concentrations in rats. Flückiger-Isler favorable isotonic properties of long tions than consumption of glucose or R, Mörikofer-Zwez S, Kahn JM, Walter chain carbohydrates.
35 ENDURANCE NEWS : The Newsletter For Endurance Athletes From the Archives
Bill Misner, Ph.D.
QUESTION : This past weekend I used pH or more stomach acid volume, or pump. However, if some of the ATP is ATP during an 8-hour endurance event. potentially both. This is why we advise swallowed and already acidic stomach I used more tablets than I have ever marathon runners to avoid orange environment has the potential for gas- taken previously and have a few ques- slices at the 20-mile mark of a tric spasms or cramping. I suggest tions. First, is there a maximum marathon, since the initial effect of an keep ATP dose in sublingual channels dosage? I used one tab dissolved under orange is citric acidic-effect on the gut as much as possible... in other words my tongue before some of the more gru- that may cause onset of stomach do not swallow it. eling climbs during the event, which cramps. This is also why we advise ath- there were plenty. In all, I took about letes to test the ATP sublingual dose in As an addendum/hint, Perpetuem is six ATP tablets over a time span of prolonged training to determine toler- the most alkaline energy drink I know about 8 hours. ance levels late in the event when the of and with its 8.8 pH, consuming a 100-gram ATP stores may decrease or swallow of an 7-10% Perpetuem solu- Second, I seemed to have some minor run thin. tion may resolve acid born stomach stomach discomfort after taking the cramps reported. This is a suggestion ATP tabs. Nothing serious, but it was ATP is produced in the mitochondria for you to confirm first in a prolonged noticeable especially later in the event. through lengthy complex chemical- training effort in order to allow you to I was using Sustained Energy/Hammer enzyme reactions and though they consume more ATP without stomach gel in multi-hour bottles with HEED in occur rapidly in a fraction of a second, side effects. This response will vary my hydration pack and some plain there are times when ATP-substrates between subjects. Some can consume water in another bottle. with their respective enzymes are ATP by the hour while others cannot; delayed or deficient for producing ener- always confirm compatibility dose in For what it’s worth, I made sure that gy. This is when the athlete senses prolonged training. every tablet had fully dissolved and I fatigue increasing to a bonk-point. A never swallowed or chewed any of them. valid comparison is when one is thirsty going to a well requires priming the ANSWER : The human body’s total well pump in order to get a drink of endogenous [originating within the water. The sublingual ATP is intended body] ATP is roughly 100 grams. This to fill the energy deficit gaps that can substance is the core ingredient by occur when the body is stressing to Bill Misner, Ph.D. which muscle energy production is produce energy upon extreme demand. Director of Research dependent. Oral dose ATP is highly Taking ATP in a sublingual dose when & Product acidic. During exercise the stomach this is sensed may act as a preventa- Development tends to become more acidic with lower tive primer for the ATP-endogenous Emeritus
36 2007 PRICE LIST & ORDER FORM
Endurance Fuels Endurance Supplements Kits Hammer Gel Jug $18.95 3 @ $16.95 Anti-Fatigue $17.95 3 @ $14.95 Short Course Starter Kit Hammer Gel Single Serving $1.15 Appestat $29.95 $69.95 You save $8.64 1 jug of Raspberry Hammer Gel, 8 pouches Hammer Gel Pouch Sampler $9.95 Boron $14.95 of Hammer Gel, 6 Lemon-Lime HEED Hammer Gel 12 Pouch Box $12.95 Chromemate $9.95 packets, 6 Mandarin Orange HEED packets, Hammer Gel Flasks $1.50 Digest Caps $12.95 3 Recoverite packets,1 bottle of Endurolytes, 1 Quick Coin, 1 Flask, 1 Waterbottle and a Flavors : Apple-Cinnamon, Banana, Chocolate, Energy Surge (ATP100) $19.95 2 @ $17.95 Fueling Handbook Espresso, Orange, Unflavored, Raspberry, Tropical, Vanilla Mito Caps $24.95 Hammer Bar $2.49 Phytomax $24.95 3 @ $22.95 Long Course Starter Kit Hammer Bar 12 Count Box $29.88 Premium Insurance Caps $29.95 $79.95 You save $9.44 1 jug of Raspberry Hammer Gel, 8 pouches Flavors : Almond-Raisin, Chocolate Chip PSA Caps $24.95 3 @ $22.95 of Hammer Gel, 6 Sustained Energy packets, HEED - Single Serving $1.49 Race Caps Supreme $54.95 3 @ $51.65 6 Perpetuem packets, 3 Recoverite packets, HEED - 32 Serving $18.95 Race Day Boost $14.95 1 bottle of Endurolytes, 1 Quick Coin, 1 Flask, 1 Waterbottle and a Fueling Handbook Flavors : Lemon-Lime, Mandarin, Unflavored REM Caps $19.95 3 @ $17.95 Endurolytes $18.95 3 @ $16.95 Super Antioxidant $39.95 3 @ $34.95 Hammer Gel Sampler Kit Endurolytes Powder $18.95 3 @ $16.95 Tissue Rejuvenator $24.95 $9.95 Sustained Energy - Single Serving $2.49 Xobaline 30 $12.95 One pouch of each flavor. Nine total. Sustained Energy - 8 Serving $15.95 Xobaline 90 $29.95 Hammer Powder Sampler Kit Sustained Energy - 30 Serving $49.95 4 @ $44.95 $9.95 Perpetuem - Single Serving $2.29 Carlson’s Salmon Oil 60 Count $7.95 One packet each of Recoverite, Sustained Perpetuem - 16 Serving $21.95 Carlson’s Salmon Oil 180 Count $19.95 Energy, Perpetuem, HEED Lemon-Lime, Perpetuem - 32 Serving $39.95 i-Flora $24.95 HEED Mandarin Orange, and an Endurolyte trial packet (6 capsules) Flavors : Orange-Vanilla, Unflavored Recoverite - Single Serving $2.29 Daily Essentials Kit Recoverite - 32 Serving $44.95 $99.95 You save $9.90 Recoverite Shaker $4.95 1 PIC, 1 Race Caps Supreme, 1 Mito Caps Hammer Whey - 24 Serving $24.95 4 @ $21.95 Hammer Soy - 24 Serving $21.95 4 @ $18.95 3 Month Daily Essentials Kit $289.95 You save $49.60 Liquid Endurance $22.95 3 @ $19.95 3 each PIC, Race Caps Supreme, Mito Caps
Technical Innovations Name: Client #: E-Motion Roller System $795.00 Address:
Basic Power Cranks $899.00 City, State, Zip: X-Lite Power Cranks $1049.00 Phone: E-Mail:
Method of Payment: Check/MO Visa MC Discover AmEx Exp. Date: Compex Sport* $899.00 Circle One Compex Fitness Trainer* $499.00 Card#: Verification #: Signature: Description (Indicate flavor choices) Size Qty. Price Amount Compex Replacement Electrode Pads Small Pads (2” x 2” - 4 per pack) $9.95 Large Pads (2” x 4” - 4 per pack) While supplies last $9.95 12 packs for $99.95 You save $19.45. Mix & match sizes as needed 24 packs for $179.95 You save $58.85. Mix & match sizes as needed Replacement Parts Leadwire (Set of 4) $19.95 Battery pack $39.95 Subtotal *Each Compex unit comes complete with 1 set of 2”x2” electrodes, 1 set of 2”x4” Call: Log on to: Fax order to: electrodes, leadwires, user manual, training planner CD, the electrode placement 1.800.336.1977 www.hammernutrition.com 406.862.4543 Shipping booklet, battery charger, and a carrying case. Pricing subject to change, please call or go online for best pricing. Mail order to: 4952 Whitefish Stage Rd. Whitefish, MT 59937 TOTAL Order Today! 1.800.336.1977 / www.hammernutrition.com ...... More products on reverse 2007 PRICE LIST & ORDER FORM
Voler Cycling Clothing Headwear Short Sleeve Jersey w/pocket $34.95 xs-2xl Euro Style Cycling Cap $8.95 Red os Womens Short Sleeve Jersey w/pocket $34.95 s-xl Mesh Race Ready Cap $12.50 White os Sleeveless Jersey w/pocket $34.95 s-2xl Ventilator Hat $14.95 Red os Long Sleeve Jersey w/pocket $49.95 xs-2xl Winter Beanie $17.95 Black os Long Sleeve Summer Weight Jersey $49.95 s-2xl Halo Headband $12.95 Black/White/Blue os Wind Vest $44.95 s-xl Halo Headband II $12.95 Black/White/Blue os Wind Jacket $59.95 s-xl Halo Protex $21.95 Black/White/Red os Thermal Vest w/pocket $59.95 s-xl Halo Anti-Freeze $16.95 Black os Thermal Jacket w/pocket $89.95 s-xl Flex-Fit Baseball Caps $14.95 Black s/m-l/xl Cycling Shorts $39.95 xs-2xl Watch Cap $8.95 Black os Womens Cycling Shorts $39.95 s-xl Cycling Bibs $44.95 s-xl Casual Wear Cycling Skinsuit w/pocket $79.95 s-xl Short Sleeve Tee $9.95 Red/Chestnut s-2xl Arm Warmers $29.95 s-xl Youth Short Sleeve Tee $9.95 Red xs-m Giordana Winter Cycling Gloves $34.95 s-2xl Long Sleeve Tee $12.95 Red s-2xl Giordana Cycling Gloves $19.95 s-2xl 20th Anniversary Tee $12.95 Slate s-2xl Hammer Socks $4.95 White/Black s-xl Organic Cotton Retro Tee $12.95 Natural s-2xl Women’s Tee $12.95 White/Blue s-xl Pretty in Pink Cycling Clothing Hooded Sweatshirt $29.95 Grey s-xl Short Sleeve Jersey w/pocket $34.95 s-xl Wind Jacket $59.95 s-xl Accessories Cycling Shorts $39.95 s-xl Hammer Gel Flask $1.50 Arm Warmers $29.95 s-l Double Clip Flask Holder $7.50 Socks $4.95 s-xl Bike Mount Flask Holder $12.95 Giordana Cycling Gloves $19.95 s-xl Large Water Bottle $2.50 24oz. Small Water Bottle $2.50 21oz. Voler Tri Clothing Pink Water Bottle $2.50 24oz. Mens Tri Top w/pocket $39.95 s-xl Recoverite Shaker $4.95 25oz. Mens Tri Short $34.95 s-xl Gel-Bot Fuel System $15.95 24oz. Mens Tri Skinsuit w/pocket $69.95 s-xl Gel-Bot Soft Flask $10.95 5.5oz. Womens Tri Shimmel w/pocket $29.95 s-xl Quick Coin $0.75 Womens Tri Short $34.95 s-xl Tattoo $0.25 Womens Tri Skinsuit w/pocket $69.95 s-xl Hammer Gel Decal $0.50 Womens Sport Top $19.95 s-l 30x60 Hammer Gel Banner $20.00 5-Gallon HEED Cooler $29.95 Multi Sport/Running Gear Hammer Pint Glass $4.50 16oz. Singlet $19.95 White s-xl Trail Shirt w/pocket $19.95 White s-xl 53x11 Coffee Cool-T $19.95 White xs-xl The Big Ring $11.95 12oz. Mens Running Shorts w/pocket $29.95 Grey s-xl The Early Break $11.95 12oz. Mens Running Shorts w/pocket $29.95 Red s-xl The Chain Breaker $11.95 12oz. Womens Running Shorts w/pocket $29.95 Grey s-l 53x11 T-Shirt $18.00 Natural s-xl Womens Running Shorts w/pocket $29.95 Red s-l Coffee Mug $9.95 Black/Yellow 15oz. Patagonia Bookstore Mens Capilene 1 T-Shirt $36.00 White s-xl Guide To Success Handbook $1.99 Mens Capilene 1 Crew $38.00 White s-xl Treat Your Own Neck $9.95 Mens Capliene 2 Tank $30.00 White s-xl Treat Your Own Back $10.95 Mens Strider T-Shirt $40.00 White s-xl Sugar Blues $6.99 Mens Vitaliti Pique Polo $55.00 Blackberry s-xl Food Is Your Best Medicine $6.99 Womens Capilene 1 T-Shirt $36.00 White s-xl Water : The Shocking Truth $8.95 Womens Capilene 1 Tank $32.00 White s-xl Healing Back Pain $13.99 Womens Strider T-Shirt $40.00 White s-l Endurance Nutrition DVD $29.95
Order Today! 1.800.336.1977 / www.hammernutrition.com ...... More products on reverse May 2007 : Issue 054 Triathlon One 0 One Hammer Nutrition partnership Steve Born
The number of events we sponsor Area, or the Pacific Coast, and about Additional features of the Triathlon continues to grow and every week it an hour north of Napa Valley. One O One races: seems like we’re adding new events to the list. The newest to join the ranks of 9/2/2007: Halifax One O One Race • Live race day coverage provided by Hammer Nutrition sponsored races is Day: Triathlon One O One goes north Slowtwitch.com. the Triathlon One O One series and, to Canada’s Atlantic Coast to Halifax, • Live real-time race results. needless to say, we’re extremely excit- Nova Scotia - one of the world’s perfect • Technical t-shirt and race visor in ed to be a part of what are sure to be places. With over 400 km of dramatic registration packet. outstanding events. Hammer Nutrition coastline, white sand beaches, and one • Huge finisher medal with custom is the official energy gel and energy of the world’s largest natural harbours, ribbon. bar of Triathlon One O One, and we’ll its no wonder life here revolves around • A family kids zone with kid specific also be supplying Endurolytes for the the sea. entertainment. race. • Impressive finish line with 11/11/2007: The Woodlands One O knowledgeable race announcers. Triathlon One O One is under the One Race Day: As they say “everything • World class staging area. leadership and direction of Shannon is bigger in Texas” - and the 2007 • Locally and uniquely designed Kurek, who is also the executive direc- Triathlon One O One season finale will finisher t-shirt. tor of HRP Racing, whose races be no different as we culminate in The • Value added pre-race dinners priced Hammer Nutrition has enthusiastical- Woodlands just north of Houston and right for the entire family. ly sponsored for many years. What feature a $150,000 professional prize • Supportive and embracing makes Triathlon One O One unique purse and an anticipated age group communities. (and it’s what its name stands for) is field of 2000. • Well-staffed and trained volunteers the race distance. Triathlon One O One throughout the event. races will feature a 1.86mi (3km) According to Shannon, “The series • Large non-sponsor specific pre-race swim, followed by a 80.6mi (130km) will start expanding in 2008 to a total expo. bike and finishing with a 18.6mi of 20 events worldwide by 2010. Each (30km) run - a total distance of 101.06 Triathlon One O One event will fea- More information about Triathlon miles. ture a $50,000 professional prize purse One O One, as well as our involvement and the Triathlon One O One in these great races, can be found at Here’s the race schedule and some Championship will feature a $150,000 www.trioneoone.com. information about each race, courtesy professional prize purse.” of the Triathlon One O One web site (www.trioneoone.com) -
5/6/2007: Bradenton One O One Race Day: Triathlon One O One kicks HOT TIPS off the season in beautiful Bradenton, Lose those last few pounds of fat Florida. Welcome to Florida’s Gulf Islands of Anna Maria Island & So, the racing season is almost here and you’re getting pretty fit… with the exception of those last Longboat Key and the Bradenton Area. few stubborn pounds that just don’t seem to want to leave. How do you shed those remaining “hard-headed” pounds without compromising your training? It’s as simple as cutting starch out of 6/10/2007: ClearLake One O One your evening meal and replacing it with copious amounts of vegetables and salad. Eat normally Race Day: Triathlon One O One visits throughout the day, then for your evening meal, just consume protein, salad and vegetables. The veg- Clear Lake, California in June, located etables will provide all of the carbs you need to maintain glycogen stores. You may feel a little hungry in Northern California, approximately before bed, but do this regularly (not necessarily every day) and watch those love handles evaporate. 90 minutes from Sacramento, the Bay 39 ENDURANCE NEWS : The Newsletter For Endurance Athletes Race Report
Hammer Athletes
Oliver Medzihradsky : A mountain top experience Lincoln Murdoch :
Hello, standpoints as I reached the summit. Cruising right along My other teammates were continually I just wanted to convey to you my curious about the compound I was Just wanted to say thanks for your excellent experience using Perpetuem using as my primary fluid fuel, and great products. Using HEED, Hammer as my primary fuel on an expedition to several of them wrote the product Gel and ATP, I hammered out the summit Aconcagua (22,841 ft) in name down for possible future endeav- fastest bike split of the race on my Valdora PHX and with a solid nutri- Argentina in February of this winter! ors like this. tion plan took 1st Overall in the Lake Havasu Sprint Tri. Your company is With approximately 6-8 hours of The experience on Aconcagua this the best nutritional company on the climbing per day, and unusually high winter has confirmed my selection of planet. I proudly wore Hammer casual wind speeds and high snow volumes Perpetuem as the fuel of choice for my and race clothes before, during and this season forcing many teams to turn longer training sessions, and I plan on after the race. I hung the Hammer back due to those factors and to expo- using this experience to solidify the towel in the transition area next to my sure as well as fatigue factors, my ongoing training program for my first bike. team grew progressively pessimistic as ironman distance tri in 2008. we ascended. Luckily, four of the ten of us were able to secure a summit day Thanks again for all you do to help Thanks for a great product! us endurance athletes to achieve our bid and reach the top; I am convinced Oliver Medzihradsky goals. You guys ROCK.! that it was due to consuming 2L of Perpetuem per day that I felt 100% Lincoln Murdoch from cardiovascular and energy reserve
Stephen McDonald : Reclining but not relaxing
I've been a user of Hammer products for three years now and have passed the word to many other new clients for you.
Recently, I finished second in the 1000 meter sprint in the HPRA races on March 11, 2007 on the Velodrome Track at Brian Piccolo park in South Florida. I used Hammer Gel before the race and it definitely made the difference.
While I know your products are for Share Your endurance, it can also be used very effectively for sprinting events. Also note that this event is for recumbent riders. Great Product! NEWS! Read how on page 42 Stephen McDonald 40 May 2007 : Issue 054
Reba Hoffman : 5 at 50 Amelia Tanner : I am a cancer survivor and it is essen- Once I fainted on my bike on a Going after the big girls tial for me to only consume healthy morning in July. This resulted in a products. I have grown to completely concussion, dislocated shoulder and Millie attended the Lance Armstrong trust the Hammer Nutrition staff as well broken collar bone, all because I Junior Olympic Race yesterday. She as your products. My own research con- expended everything I had and the competed against 7 other riders, all of firms your products are solid. other sports drink I was drinking was which were 11-12 years old. Millie, not being absorbed. I hit empty....and being only 9, took 3rd place. She stated In June I'll be turning 50. My plan the pavement! that she owes it to Hammer for keeping for several years has been to run 5 her fueled up before the race, and the marathons in my 50th year. I live and One of the marathons I'm planning HEED kept her conditioned and with train in Florida year round. I run and is the Two Bear. I hope to meet all of high performance during the race. I cycle through heat, humidity and hur- you while in Whitefish. What a way to have attached some pictures for you, ricanes. I have also been functionally celebrate Hammer's 20th anniversary and I hope you enjoy them. Check out hypoglycemic for 20 years. I don't have and my 5 at 50!!! the logo on the calf of the last picture! the issue when I'm not training but would crash after the 4 hour mark. Reba J. Hoffman Jet Tanner Carl Leonard : Fueling right and feeling great Down Under Just letting you know that I had a from Steve - that has allowed me to fantastic day at Ironman with a 9:57 put together a nutrition plan that and gaining a spot to Kona! WORKS!!!!
I had zero nutrition issues all day I cannot provide a higher endorse- and this is SO far removed from my ment of the products than that and previous debacles that I just wanted to again I am extremely grateful. express my sincere thanks – particularly for the ongoing advice Carl Leonard, New South Wales
Congratulations Steve - You’ll receive a one month supply of Endurolytes for your story Steve Seal : Marathons - 7, Cramps - 0 As with many guys in their mid to problem. Most of our Saturday long late 40's, in 2002 my friend and I runs (10-18 miles) occur in a hot, decided to run a marathon. We humid climate in Georgia, even with picked the Marine Corps marathon 6 AM starts. We started noticing that and living in central Georgia began the cramps were no longer a prob- training over five months in advance lem. Now, a couple of years later, my of the marathon. personal marathon record for cramp- ing is 0-3 (first three marathons) We experienced severe leg cramps without Endurolytes, and 7-0 with in the last 4-6 miles. Not to be Endurolytes. Needless to say I am deterred, we signed up for another sold out to the use of Endurolytes for marathon (the Blue Angel marathon training and all distances event run- in Pensacola) and again the cramps ning. I have been able to "sell" were a problem. After our third several runners on the virtues of marathon with leg cramp problems, Endurolytes and have had no one use we decided to use the Endurolytes them and tell me they did not work. we were given in our race packets for the Blue Angel event to see if we Steve Seal could get a handle on the electrolyte 52 year old runner in Georgia WIN FREE PRODUCT! Have our products made a difference for you? Tell us how, and if we choose your story to print in our next newsletter, we’ll send you a one month supply of one of the products you write about. To enter, e-mail us at [email protected] and put ‘FREE PRODUCT SUBMISSION’ in the subject line. Thanks!
41 ENDURANCE NEWS : The Newsletter For Endurance Athletes Race Report
Hammer Athletes Byron Lane : Following in the the footsteps of his hero
I know your products make a comes the coin purse, down go two difference. My winter training had Endurolytes, another squeeze of been going well and I was optimistic Sustained Energy, and I steel myself about repeating last year's double: win- for a long, drawn-out battle. I push the ning two 50k runs in January. Despite next 20k of the pebble-embedded a scheduling change that moved the course in 1:24, catching the other run- races only one week apart, things ner with five miles to go. I notice that started off smoothly with a win in race he is empty-handed. I smile, thinking #1 and a great recovery (Thank you, that this is too much work to do with- Recoverite!) following. Halfway out constantly replenishing the body. through the second race, I've been Half a mile later I am clear, and go on steadily losing ground to the leader, to win. Five minutes after I cross the now just over four minutes ahead. At line, he's still not back. Struggling, he an aid station, I ask about the mystery finally makes it in, and the first thing runner ahead of me. They tell me that he asks is if I always carry a drink he's run two 2:24 marathons and is the while I race. I smile, and like my run- course record holder. ning hero, Emil Zatopek, would have done, I sit down, and begin to tell him I decide that since he probably won't my secrets. come back to me, I had better push the issue, and decide to attack. Out Byron Lane
James Lee : Getting it done on one wheel
Last year I was the first person to gel flask and Endurolytes (which I attempt the 12 Miles of Hell MTB shared with cramped riders along the event in Lawton, OK on a unicycle trail), and had a bottle of Sustained (Muni). But since it was a last minute Energy in my pack. Though the 17.5 decision (some MTB riders told me it ride took me over 4:47, I was not Jeff Vandenbusch braves the very, very would be impossible) I was not proper- exhausted and experienced no cramp- cold Minnesota winter to get a ly prepared. The only thing I took was ing. I did not push for time this year little snowshoeing in. water, and the course that year was since the ride was more a training ride 15.5 miles. for the upcoming Moab MUni Fest on March 24, 25th which is coincidentally The 4 hour plus effort left me com- sponsored by Hammer Nutrition. I will Athletes....do you want the Hammer pletely drained and the sport drinks be there sharing my experience with Nutrition community to know what you’re and bananas at the finish were too lit- your products to other riders. Thanks up to? Have a great copyright free photo tle too late and I later experienced the for sponsoring our growing sport! you want to share? Send a short email to worst cramps of my life. [email protected] (please put James Lee Race Report in the subject line) about This year on March 4th, I was far your recent accomplishments and we’ll better prepared and had a bottle of try to include it in our Race Report. Perpetuem before the start, carried a
42 May 2007 : Issue 054
Pete Schultz : Randy Profeta : Improving his vision (Quest) Welcome to the family! Each year in early March, a local the first control with 90 minutes to trail advocacy group called the spare. Same for checkpoint #2. I got Just wanted to let you know how Warriors' Society hosts an event called into #3 with 1:10 to spare. The first much I appreciate your company. Your the Vision Quest here in the moun- two stages combined are about 45 Endurolytes, HEED, and Hammer Gel tains of Orange County CA. It is a 57+ miles long with a total of about 8,500 (which I got as samples from another mile MTB endurance event with about feet of climbing with some nice techni- event) are literally responsible for my 12,000 feet of climbing. There are three cal singletrack to keep you focused. 3rd place finish in my first half iron- separate stages, each with cutoff times, Stage three is the king of all hike-a- man. I also just ordered a bottle of so mere mortals like me have to push bikes up a local trail called West Endurolytes and it arrived days before pretty hard to get in under the wire. Horsethief. It gains 1,200 feet in about I was supposed to get it! I am 22 years 1.1 miles. Picture walking up to the top old and will be a customer for life. I did my first VQ in 2004 on my of the Empire State Building geared bike and finished in 8:58. I did pushing/carrying your bike after run- Pete Schultz the 2005 and 2006 races on my single- ning the NY Marathon and you'll have speed and finished both attempts. In a sense of what it's like. 2005, they added five miles to the event, so finishing times increased The net result: I shaved off 43 min- proportionally. Last year I finished in utes from last year's time, finishing in 9:03. My goal this year was to beat my 8:20 on the singlespeed, even with a 2006 time by 15 minutes. minor delay to adjust a loose headset. I'm still waiting for the final results to My 24-hour race experience has come in to see whether I won my age taught me that you can save lots of group. Not only a personal best for me time by managing/minimizing your on the single speed, but I beat my time stops, so this year, I decided to go on the geared bike which was run on a unsupported, carrying most of my shorter course. water/nutritional needs in my CamelBak. I planned to stop only once Thanks again, Hammer Nutrition, before the final stage to refill my for helping me to realize another of my hydration pack with HEED and H20. I goals. And thanks to all of the had two multi-hour SE bottles, Endurance List contributors for all of Endurolytes, Anti-Fatigue caps, and your great recommendations! Mike Tierney sets a record on ATP on board. Slickrock Trail during the Hammer Randy Profeta sponsored Moab MUni Fest. The strategy paid off. I went through
Tom Liebl : Hammer Gel boy I have been a sponsored athlete for a the room with 40 athletes, the number few years (and hopefully will continue of Hammer Gel jerseys, the Hammer that partnership) and I wanted to relay water bottles, the banners, and the a little “story”. It was more than 10 bottles of Hammer products next to the years ago that I got into mountain trainers were commonplace. I was the biking and at that time was using Gu first to use the product in a town of (only thing around). I was flipping 80,000 and now it has grown like wild through a Velo News issue and in the fire. Large numbers of athletes using back was this tiny add offering a prod- the product, one pharmacy carrying uct called Hammer Gel. I ordered a the product, the major cycle shop in couple bottles because the price was town carrying the product------what an right. I fell in love with the product awesome feeling. I love when other and was quick to tell my cycling bud- cyclists refer to me as one of those dies (which were few). They developed “Hammer Gel Boys”. the same love of the product and the four of us started racing and have been Thanks for your help in allowing me proud sponsored athletes of the to get the most out of this 47 year old Hammer Gel team. body with your products and helping Eric Herdman wrote to tell us, and the sport of endurance racing grow. show us, his 4-year old son Caden got Now, since over 10 years have into the Hammer tattoos. He’s looking passed, I was sitting on my trainer in a Tom Liebl pretty ferocious with that tat! spin class and noticed something. In (Team Cycle Hawks) 43 ENDURANCE PRSRT STD U.S. POSTAGE PAID KALISPELL, MT NEWS PERMIT #27 Hammer Nutrition 4952 Whitefish Stage Rd., Whitefish, MT 59937 1.800.336.1977 / www.hammernutrition.com
Inside our biggest issue ever - Replacement vs. Replenishment How to fuel for success - Complex Carbohydrates Why they’re better - Antioxidant Supplementation What to believe - Product Spotlight Energy Surge - Athlete Spotlight Reid & Michele Delman - Common Questions Perpetuem & Sustained Energy - Glutamine A vital post-training nutrient - Start Your Season Right Coach Al tells you how to do it ...and so much more
Join us for the 2007 Highline Hammer! Details on page 32
2006 Highline participants / Photo - Angela Nock HOT TIPS Take your supplements with grapefruits or grapefruit juice
Courtesy of Dr. Bill: I know of no reason why to limit grapefruit juice from use with any Hammer Nutrition supplements. Here is why: Grapefruit juice increases the absorption, bioavailability, and potency of nutrients due to the bergamottin content of grapefruit temporarily blocking some types of Cytochrome P-450 enzymes (especially CYP3A4 enzyme) in the gastrointestinal tract. Like all Cytochrome P-450 enzymes, CYP3A4 is responsible for the (phase I) detoxification of various sub- stances in the intestines and liver. This inhibitory effect of Grapefruit juice may last for up to 48 hours after ingestion. Docosahexaenoic Acid (DHA), Piperine, and Vitamin B3 (Niacinamide form) also inhibit the CYP3A4 enzyme.
CONCLUSION: In my opinion, the effect of grapefruit or grapefruit juice is positive, favoring nutrient- potency effects in human metabolism.
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