53x11 Coffee $3.95 Running a Enhance marathon? your Fueling suggestions from Steve Born cycling skills Improve your mood with Winter Vitamin B12 Sports! Hammer Nutrition-sponsored Nordic ski and snowshoe races in 2012! Product spotlight: Phytomax www.hammernutrition.com 1 # IN THIS ISSUE The 2012 Tieni Duro team starts the training 78 season with a November group ride on Mount Diablo in CA. Photo : Jason Kent Contents Letters 3 Athlete spotlight: Bob Strand 44 A wheel good time 78 Welcome 4 Living with diabetes 48 Death Valley Cup 79 From the saddle 6 So, you want to hike Pikes Peak? 54 Hammer Recovery Bar 80 Product spotlight : Phytomax 10 Dr. Bill does it again 55 Replenishment vs. replacement 82 "B" in a better mood 14 John 'Cowboy' Collier 56 Keeping it local: Junior soccer 84 Prostate cancer studies 16 Achilles' heel 57 From our junior athletes 86 SCM Regional Championships 18 Fueling suggestions for a marathon 58 Hammerbuck$ 90 Compex: What's under your hood . 20 Canada, Vegas, Oregon, and back 62 From our athletes 92 Running into 2012 24 Cycling skills with Mike Freeman 64 Ending the 'cross season on the podium 26 53x11 Coffee 66 Scott Gaiser: An 'inside look' 28 Where in the world do you Hammer? 68 "as always, Scott's training/Compex workouts 30 Winter sports 70 Walnuts 32 HITS Triathlon Series sponsorship 71 awesome insights From the kitchen of Laura Labelle 33 International News : Hong Kong 72 and suggestions." Ask Dr. Bill: Caffeine 34 International News : Switzerland 73 Hammer Nutrition's 'Special Ops' 35 International News : S. Hemisphere 74 - Darren V. Nate's corner 36 Tales from the Nevada trails 76 It's not just about racing 37 Pit row 38 Los Angeles Ballet Company 40 ON THE COVER Turkey Ride 2011 41 Christian Byar rings in the new year at the Occupy Winter cross-country ski race in Traverse City, MI. Photo : Peter Bruning Where are they now? 42 2 Feb/Mar : Issue 78 "I used your products to help with my first marathon, and I feel that they were the reason I was so successful." - Joe C. ENDURANCE NEWS the informed athlete's advantage since 1992 STAFF Brian Frank, Steve Born, Kelly Pris, Angela Miller EDITORIAL CONTRIBUTORS Articles submitted by non-staff authors are not edited. Bruce Agnew Nate Llerandi Jim Brown Bill Misner Jim Bruskewitz Dustin Phillips Mike Freeman Matthew Provenzano Send your letters to [email protected] for Vanessa Gailey Brandyn Roark {possible inclusion in a future issue of Endurance News. { Scott Gaiser Ben Semeyn LETTERS Maryann Gerst Andrew Vize Phil Grove Thanks Hammer! Laura Labelle Back in August 2011, my granddaughter CONTENT MANAGER Vanessa Gailey Makayla Miller competed in an end-of-the- year conference swim meet. In the few weeks EDITING before the meet she had been complaining Vanessa Gailey, Kadidja Sierra about a tender shoulder joint after practices. I ADVERTISEMENTS immediately started her on Tissue Rejuvenator Angela Miller, Kelly Pris and Hammer Balm. During the conference meet, she never complained about the shoulder Our Mission and actually commented on how good it felt. The objective of Endurance News is to provide you, the serious endurance athlete, with a valuable resource She competed in six events (13-14 yr. old) and that you will find informative, educational, thought finished in the top five out of 28 girls in each provoking, and helpful in your ongoing pursuit of optimum event, along with PR’s in two of the events. I performance and health. attribute her results to Hammer Balm and Tissue Endurance News features insightful articles on diet, Rejuvenator. Makayla has now started using nutrition, training, and other topics of interest for endurance Hammer Gel during long workouts and swim athletes - written by our staff as well as professional and elite amateur athletes and other experts in the area of meets. nutrition and exercise. David L. Stewart In reading this and future issues, please remember that the views expressed in this publication will always be biased Hammer Nutrition believer! in favor of a healthy diet and hard training that emphasizes quality over quantity, and prudent supplementation to improve health and performance. But above all, we at Dear Hammer, Endurance News believe that there are no shortcuts and I had my annual meeting with our Personally, I have committed to entering that success can only come from hard work. swimming team parents last week. I once the Musselman Half Ironman next July. Back issues available at www.hammernutrition.com again touted the benefits of Hammer After winning two of three races at the Nutrition and the value of insuring that their international and spring distance last Legal Disclaimer : The contents of Endurance News are not intended to provide medical advice to individuals. athletes are supplementing properly. summer, I have decided to give the half For medical advice, please consult a licensed health care specialist. ironman a try for the first time. Ought to be ©2012 Endurance Marketing Group. This information is copyright protected. Please feel free to distribute this information as long as the copyright notice, phone number, and/or URL are included. This morning, at our annual goal setting a good way to finish my fifth decade of life Content must remain unchanged and original authorship acknowledged. meeting with the athletes, one of them on this planet as I turn 59 this summer. suggested that we nickname our team, "The Hammer Tigers." I'm certain that it I continue to use Race Caps Supreme, Mito was in jest, but it is pretty evident that the Caps, Super Antioxidant, Hammer Whey, message has gotten through, as many of AO Booster, and Hammer Bars through the our athletes are now purchasing and using winter months. Hammer Nutrition products. The Endurance News is printed on recycled paper. Thanks for your support. Our boys swimming team has won two out of the last three Pennsylvania Sincerely, 4952 Whitefish Stage Road State Swimming titles, and our girls Corky Semler Whitefish, Montana 59937 have captured three consecutive district Hammer Nutrition-sponsored high school championships and look to break into the swim coach, Pittsburgh, PA 1.800.336.1977 Top 3 at States this season. www.hammernutrition.com www.hammernutrition.com 3 Progress Report For many years now, Hammer Nutrition has led the charge for a drastic change in fueling philosophy; we call it the "less is best" vs. "replace what you lose" opposing theory. In reviewing the recent messages coming from our sports media and the "experts" they employ, I was pleased to note that our position has now been adopted by most—at least when it comes to fluids and calories. Brian and Miles Frank enjoy training In fact, I haven't in the tropical paradise of Hana on the seen a single article island of Maui, Hawaii. Photo : Soni Frank advocating "drink 'til you pee clear" or "consume 400-500 calories per hour" in recent memory. All I can say is that it's about time. However, the battle is not won yet and we will continue to fight the good fight on the salt front, the last frontier Welcome to the 78th in the fueling wars. I look forward to the day when sanity reigns on this issue as well. Instead of bankrupt theories of issue of Endurance high-sodium diets and "sodium loading," experts will rightfully tout that optimum heat tolerance, and thus performance, News. can be achieved via a low-sodium diet and low-sodium replacement during exercise! Like moderating fluids and calories, it This issue marks the 25th light of the busy holiday season, we gave only makes sense to limit sodium as anniversary year for Hammer ourselves a break and skipped the last well. In doing so, the body can properly Nutrition and the 20th scheduled issue of 2011, resulting in our conserve, regulate, and moderate sodium T anniversary of this publication! first issue for 2012 being so packed full of demands during intense exercise in the Wow, that's a long time. It has been an good stuff that you'll probably need to read heat, instead of operating in "survival amazing ride so far and I don't see the end it at least twice. Before I write my column mode" by eliminating the excess as fast of the road on the horizon, so I'm going to for each issue, I read all of the athlete as it can. Simple, logical, but not the way keep doing what I've been doing for the contributions and articles for inspiration. the problem has been addressed until past two and a half decades—delivering This Endurance News was no different—I recently! We'll continue to fight the good the best products, the best service, and the still got choked up after reading your fight until there are no more athletes best knowledge to get you to the finish line submissions. Everyone thanks us for being misled by the "high sodium" crowd. or the top of the mountain, with a smile on helping them accomplish a goal or achieve your face. I am honored to be where I am a PR, when in fact it is us who should be While I would not take the credit for at this point in my life, and recognize that thanking you for allowing us to be a part America's awakening to the dangers of it's due to your approval that I am here. of your world. If you want to know what high-fructose corn syrup and so many Thank you for your faithful support in motivates me, what gets me excited and companies switching their product the past, present, and future, and thank keeps me coming back for more, read the formulae back to real sugar, I am you for helping to make the Hammer athlete submissions starting on page three thrilled to see it nevertheless.