Practical Sports Nutrition Advice
Protein is a very important component of an endurance athlete’s diet. Your muscles are, after all, made of protein. And the protein you include in your marathon training diet or triathlete diet needs to be adequate to promote fast muscle recovery after workouts and to ensure that your muscles adapt fully in response to your training.
That said, some dietary protein sources are better than others. The best protein sources are those that offer a balanced profile of amino acids (amino acids are the “building blocks” of proteins), the highest concentrations of protein, lots of other essential nutrients, and healthy fat profiles. Here are our top 10 recommended protein sources for endurance athletes.
Albacore Tuna
Few foods provide more protein per calorie than albacore tuna. One can of white albacore tuna packed in water provides 41 grams of high-quality protein in just 220 calories. Albacore tuna is also a good source of vitamin B12, a very important vitamin for endurance athletes because of its role in cellular energy production.
Almonds
Plant foods do not provide as much protein—or as high-quality protein—as animal foods. But when it comes to plant foods, almonds are a very good protein source. One ounce of dry-roasted, salted almonds contains six grams of protein. Almonds are also an excellent source of vitamin E, fiber, and unsaturated fats.
Boneless, Skinless Chicken Breast
One of the leanest protein sources, a single skinless chicken breast supplies 28 grams of protein with a mere 2.5 grams of fat. Chicken breasts are also easy to prepare in all kinds of tasty ways.
Chocolate-Flavored Skim Milk
Skim chocolate milk is an ideal post-workout recovery food. In addition to providing dairy protein for muscle repair, it offers carbohydrate to restock muscle glycogen and water for rehydration. Studies have shown that athletes perform better in their next workout when they drink chocolate milk following an initial workout than they do after drinking a sports drink.
Eggs
For a number of years, eggs had a bad reputation because of their high cholesterol content. But we now know that the cholesterol in eggs does not increase the cholesterol levels of those who eat them regularly. What’s more, a single egg contains 17 grams of protein, and the protein digestibility corrected amino acid score (PDCAA) of egg protein is a perfect 1.0. PDCAA is a measure of the amino acid balance in protein sources.
Grass-Fed Beef
Everyone knows that beef is high in protein. But some cuts contain a lot more fat than others. For example, a six-ounce serving of pot roast contains 32 grams of fat, whereas an equal serving of London broil has just eight grams of fat. So be sure to always choose leaner cuts of beef. Also, grass-fed beef is leaner than the usual grain-fed beef. A six-ounce beef loin from a grass-fed cow contains roughly 92 fewer calories than a six-ounce loin from a grain-fed cow.
Low-Fat Yogurt
Yogurt contains two forms of milk protein, whey and casein, both of which have perfect PDCAA scores of 1.0. Milk proteins are also rich in a protein fraction called glycomacropeptide (GMP), which is a powerful hunger killer. Therefore, calorie for calorie, low-fat dairy foods, such as low-fat yogurt, satisfy the appetite longer than most other foods. They are also a great source of calcium.
Roasted Turkey Breast
From a protein perspective, you can’t do much better than to have a turkey sandwich (on whole-grain bread, hold the mayo) for lunch. A three-ounce serving of roasted turkey breast supplies 24 grams of high-quality protein. It is also a good source of vitamin B6, niacin, and selenium.
Soy
Soy is probably the best plant source of protein. Its PDCAA score is a very solid 0.91. And there are so many delicious ways to include soy in your diet, including tofu, edamame, soy milk and soy-based yogurt, soy burgers, and soy protein powdered drink mixes.
Whey Protein Isolate
Whey protein isolate is probably the closest thing to a perfect protein source. Whey protein has the highest biological value (another score like PDCAA that measures protein quality) of any protein and is rich in the hunger-killing protein fraction, GMP. Numerous studies have found that whey protein supplementation accelerates post-workout recovery, enhances muscle performance, and even promotes weight loss by reducing appetite. You can find whey protein isolate in a variety of powdered drink mixes, nutrition bars, protein waters, and other products.
Wild Salmon
In addition to containing 44 grams of protein per six-ounce serving, wild salmon is rich in omega-3 fatty acids, which have been shown to boost brain and heart health and fight inflammation. (Farmed salmon has lower levels of omega-3s.) To get adequate amounts of omega-3 fats in your diet, you should consume fish at least twice a week.
Posted Wednesday, July 1, 2009 by
Jane Hahn
How to recognize the symptoms of heat illness during your triathlon training, marathon training, or Ironman training
As we begin the hot and humid month of July, it’s good to keep in mind that training in sweltering temperatures is much more stressful to the body than working out in cooler weather. Every endurance athlete should therefore know the early symptoms of heat illness in case they start to set in midway through a long run for your marathon training, as you’re finishing up a long ride for your Ironman training, or even during a short speedwork session for your 10K training. The early signs of heat illness include:
• Fatigue
• Discomfort
• Lightheadedness
• Profuse sweating followed by cessation of sweating
• Disorientation
• Nausea
If you begin to notice any of these symptoms while working out or racing in the heat, stop exercising immediately and, as quickly as possible, find a cool environment to rest. It’s also a good idea to apply a cold pack to the head/neck region and try to restore your electrolyte balance with beverages and foods that contain sodium, such as sports drinks and pretzels. When the heat is on, be extra careful out there!
As we begin the hot and humid month of July, it’s good to keep in mind that training in sweltering temperatures is much more stressful to the body than working out in cooler weather. Every endurance athlete should therefore know the early symptoms of heat illness in case they start to set in midway through a long run for your marathon training, as you’re finishing up a long ride for your Ironman training, or even during a short speedwork session for your 10K training. The early signs of heat illness include:
• Fatigue
• Discomfort
• Lightheadedness
• Profuse sweating followed by cessation of sweating
• Disorientation
• Nausea
If you begin to notice any of these symptoms while working out or racing in the heat, stop exercising immediately and, as quickly as possible, find a cool environment to rest. It’s also a good idea to apply a cold pack to the head/neck region and try to restore your electrolyte balance with beverages and foods that contain sodium, such as sports drinks and pretzels. When the heat is on, be extra careful out there!
Posted Monday, June 29, 2009 by
Faster Tomorrow Team
Fresh off his latest win at the Eagleman Ironman 70.3 Triathlon in Cambridge, Maryland, on June 14th, ARX-sponsored triathlete and Ironman 70.3 World Champion Terenzo Bozzone is headed to Germany. This Sunday, July 5th, Terenzo will be competing against many top Ironman athletes from around the globe at the Frankfurter Sparkasse Ironman Germany in Frankfurt. This world-class event, which is known to have great spectator support, also doubles as the Frankfurter Sparkasse Ironman European Championships.
This will only be the second time in his racing career that Terenzo has taken on the challenge of the full Ironman distance. But all of us here at Faster Tomorrow definitely like his chances in Frankfurt, since we vividly remember how well Terenzo’s first full-distance Ironman went: Back on March 7th in his home country at Ironman New Zealand, he came in second place to 8-time Ironman New Zealand winner Cameron Brown. Clearly our expectations are high for Terenzo his second time around in Germany. Good luck Terenzo!
This will only be the second time in his racing career that Terenzo has taken on the challenge of the full Ironman distance. But all of us here at Faster Tomorrow definitely like his chances in Frankfurt, since we vividly remember how well Terenzo’s first full-distance Ironman went: Back on March 7th in his home country at Ironman New Zealand, he came in second place to 8-time Ironman New Zealand winner Cameron Brown. Clearly our expectations are high for Terenzo his second time around in Germany. Good luck Terenzo!
Posted Thursday, June 25, 2009 by
Jane Hahn
What should be on your dinner plate if you’re marathon training, triathlon training, or Ironman training
Most Americans get about 45 percent of their daily calories from carbohydrate, which is perfectly adequate for the non-athlete. But endurance sports athletes perform better on a diet that’s 60 percent carbohydrate. That’s because carbohydrate is the muscles’ preferred energy source during intense exercise. Therefore, the more you train, the more your dietary carbohydrate needs increase.
So, for peak endurance sports performance, what you pile on your dinner plate needs to differ from what’s on the average American’s dinner plate. Here’s a snapshot of what your neighbor might be eating tonight, and what you should be eating if you are marathon training, triathlon training, Ironman training, or simply training for any endurance sport:
Typical American Dinner (42% carbohydrate, 34% fat, 18% protein)
8-ounces chuck steak
Baked potato with sour cream
½ cup green beans
Endurance Sports Athlete Dinner (60% carbohydrate, 20% fat, 20% protein)
8-ounces grilled wild salmon
Brown rice pilaf
¾ cup green beans
Toasted whole-wheat bread with butter
Most Americans get about 45 percent of their daily calories from carbohydrate, which is perfectly adequate for the non-athlete. But endurance sports athletes perform better on a diet that’s 60 percent carbohydrate. That’s because carbohydrate is the muscles’ preferred energy source during intense exercise. Therefore, the more you train, the more your dietary carbohydrate needs increase.
So, for peak endurance sports performance, what you pile on your dinner plate needs to differ from what’s on the average American’s dinner plate. Here’s a snapshot of what your neighbor might be eating tonight, and what you should be eating if you are marathon training, triathlon training, Ironman training, or simply training for any endurance sport:
Typical American Dinner (42% carbohydrate, 34% fat, 18% protein)
8-ounces chuck steak
Baked potato with sour cream
½ cup green beans
Endurance Sports Athlete Dinner (60% carbohydrate, 20% fat, 20% protein)
8-ounces grilled wild salmon
Brown rice pilaf
¾ cup green beans
Toasted whole-wheat bread with butter
Posted Tuesday, June 23, 2009 by
Matt Fitzgerald
What to drink when to improve your marathon training, triathlon training, or Ironman training
In the good old days, sports drinks were sports drinks. Sure, there were multiple brands, but their formulas were very similar, and they were all marketed for general use before, during, and after all kinds of exercise. In recent years, however, the sports drink market has exploded, and there are now several different types of sports drinks formulated for very specific uses. Many endurance athletes have trouble keeping these different types of drinks straight and knowing which ones they should use when. This short guide will help clear up the confusion by outlining the five major categories of sports drinks and highlighting how to use each for optimal endurance sports performance.
Regular Sports Drinks
This category of sports drinks includes products such as PowerAde that offer the traditional mix of water, 6 to 10 percent carbohydrate, and electrolyte minerals. Research has shown that regular sports drinks effectively limit dehydration, maintain blood glucose levels, and enhance performance in interval workouts and in workouts and races lasting longer than one hour. Therefore, regular sports drinks are helpful before exercise (to hydrate and increase blood glucose levels) and during exercise lasting 60 minutes or longer, especially in hot weather. They may not, however, be able to meet your body’s nutritional needs during multi-hour workouts and races.
Low-Calorie Sports Drinks
Low-calorie sports drinks, such as Propel, typically contain little or no carbohydrate and are sweetened with artificial flavorings. Most low-calorie sports drinks perform similarly to plain water—which means they hydrate effectively, but because of their minimal energy content they do not enhance endurance performance as well as regular sports drinks. However, some endurance athletes with sensitive stomachs are able to tolerate low-calorie sports drinks better than regular sports drinks. If you have trouble with regular sports drinks, use the highest-carbohydrate low-calorie sports drink that your body accepts, as there is a direct relationship between carbohydrate levels and performance in sports drinks (up to 8 to 10 percent carbohydrate).
Enhanced Sports Drinks
Some newer sports drinks add various ingredients to the regular sports drink mix, such as vitamins, lactate buffering compounds, and ergogenic ingredients. But the only ingredient extras really worth considering are added sodium, caffeine, and protein or amino acids. Sports drinks with higher concentrations of sodium do a better job of replacing what you lose through perspiration than those containing less sodium, so you may want to consider using a sports drink with extra sodium, such as Gatorade Endurance, during longer exercise bouts that occur in hot weather.
Caffeine is proven to enhance endurance performance, and caffeinated sports drinks, such as some flavors of Accelerade, provide a convenient delivery mechanism for caffeine. But because the performance-boosting effect of caffeine is minimal for those who consume caffeine regularly, reserve caffeinated sports drinks for races and put yourself on a one-week caffeine fast before the event.
The added protein in sports drinks such as Accelerade has also been shown to increase endurance, reduce muscle damage, and accelerate the restoration of muscle performance. Some athletes, however, don’t like the taste associated with the extra protein while others experience GI problems with protein-enhanced sports drinks.
Ultra-Endurance Sports Drinks
If you participate in endurance events that are long enough to cause you to miss regular meals, such as a 24-hour mountain bike race, you may want to consider using a sports drink like Perpetuem. Such products are really a cross between regular sports drinks and meal replacement shakes, as they contain fats and vitamins that are needed in multi-day hikes and other such events. Yet because of the additional ingredients in them, ultra-endurance sports drinks are not as easily digested during high-intensity exercise as other sports drinks, so they may not be appropriate for some athletes during events such as Ironman triathlons, where exercise intensity can be relatively high.
Recovery Sports Drinks
Formulated especially for use immediately after exercise, recovery sports drinks, such as Ultragen, typically contain large amounts of carbohydrate (more than regular sports drinks) for fast muscle refueling, amino acids and/or protein for muscle tissue repair, and electrolytes to facilitate rehydration. Research has shown that recovery sports drinks accelerate muscle recovery compared to regular sports drinks. But because they are much more calorically dense than regular sports drinks, recovery sports drinks generally should not be used during intense exercise, as they may cause stomach upset.
In the good old days, sports drinks were sports drinks. Sure, there were multiple brands, but their formulas were very similar, and they were all marketed for general use before, during, and after all kinds of exercise. In recent years, however, the sports drink market has exploded, and there are now several different types of sports drinks formulated for very specific uses. Many endurance athletes have trouble keeping these different types of drinks straight and knowing which ones they should use when. This short guide will help clear up the confusion by outlining the five major categories of sports drinks and highlighting how to use each for optimal endurance sports performance.
Regular Sports Drinks
This category of sports drinks includes products such as PowerAde that offer the traditional mix of water, 6 to 10 percent carbohydrate, and electrolyte minerals. Research has shown that regular sports drinks effectively limit dehydration, maintain blood glucose levels, and enhance performance in interval workouts and in workouts and races lasting longer than one hour. Therefore, regular sports drinks are helpful before exercise (to hydrate and increase blood glucose levels) and during exercise lasting 60 minutes or longer, especially in hot weather. They may not, however, be able to meet your body’s nutritional needs during multi-hour workouts and races.
Low-Calorie Sports Drinks
Low-calorie sports drinks, such as Propel, typically contain little or no carbohydrate and are sweetened with artificial flavorings. Most low-calorie sports drinks perform similarly to plain water—which means they hydrate effectively, but because of their minimal energy content they do not enhance endurance performance as well as regular sports drinks. However, some endurance athletes with sensitive stomachs are able to tolerate low-calorie sports drinks better than regular sports drinks. If you have trouble with regular sports drinks, use the highest-carbohydrate low-calorie sports drink that your body accepts, as there is a direct relationship between carbohydrate levels and performance in sports drinks (up to 8 to 10 percent carbohydrate).
Enhanced Sports Drinks
Some newer sports drinks add various ingredients to the regular sports drink mix, such as vitamins, lactate buffering compounds, and ergogenic ingredients. But the only ingredient extras really worth considering are added sodium, caffeine, and protein or amino acids. Sports drinks with higher concentrations of sodium do a better job of replacing what you lose through perspiration than those containing less sodium, so you may want to consider using a sports drink with extra sodium, such as Gatorade Endurance, during longer exercise bouts that occur in hot weather.
Caffeine is proven to enhance endurance performance, and caffeinated sports drinks, such as some flavors of Accelerade, provide a convenient delivery mechanism for caffeine. But because the performance-boosting effect of caffeine is minimal for those who consume caffeine regularly, reserve caffeinated sports drinks for races and put yourself on a one-week caffeine fast before the event.
The added protein in sports drinks such as Accelerade has also been shown to increase endurance, reduce muscle damage, and accelerate the restoration of muscle performance. Some athletes, however, don’t like the taste associated with the extra protein while others experience GI problems with protein-enhanced sports drinks.
Ultra-Endurance Sports Drinks
If you participate in endurance events that are long enough to cause you to miss regular meals, such as a 24-hour mountain bike race, you may want to consider using a sports drink like Perpetuem. Such products are really a cross between regular sports drinks and meal replacement shakes, as they contain fats and vitamins that are needed in multi-day hikes and other such events. Yet because of the additional ingredients in them, ultra-endurance sports drinks are not as easily digested during high-intensity exercise as other sports drinks, so they may not be appropriate for some athletes during events such as Ironman triathlons, where exercise intensity can be relatively high.
Recovery Sports Drinks
Formulated especially for use immediately after exercise, recovery sports drinks, such as Ultragen, typically contain large amounts of carbohydrate (more than regular sports drinks) for fast muscle refueling, amino acids and/or protein for muscle tissue repair, and electrolytes to facilitate rehydration. Research has shown that recovery sports drinks accelerate muscle recovery compared to regular sports drinks. But because they are much more calorically dense than regular sports drinks, recovery sports drinks generally should not be used during intense exercise, as they may cause stomach upset.
Posted Thursday, June 18, 2009 by
Faster Tomorrow Team
Since the dawn of endurance sports, athletes have believed that one factor more than any other has gotten in the way of stronger training and better performance: the buildup of lactic acid in the muscles. But suddenly, the concept of lactic acid or lactate has been turned upside down. Scientists now know that the lactate produced by exercise can be reused by the body to fuel continued activity. And researchers have discovered a new combination of endurance sports nutrients called ARX that clears lactate quickly and recycles it into a constant supply of new fuel as you perform. As a result, you can:
No matter what your endurance sport, you'll experience improved performance and faster recovery with ARX. Try it today and SAVE $10, plus get FREE Shipping.
Offer subject to the terms of the promotion.
- Train harder
- Race better
- Recover faster
No matter what your endurance sport, you'll experience improved performance and faster recovery with ARX. Try it today and SAVE $10, plus get FREE Shipping.
Offer subject to the terms of the promotion.
Posted Wednesday, June 17, 2009 by
Faster Tomorrow Team
This past weekend, several members of the ARX-sponsored Timex Multisport Team had impressive showings at a number of different events around the country. Check out these awesome results:
Saturday June 13, 2009
Ironman Boise 70.3 Triathlon in Boise, ID
This year’s Boise 70.3 marked first-year pro Janelle Morrison’s professional debut. With high hopes but realistic goals, Janelle took on a strong field of women including former 70.3 world champ and Olympian Samantha McGlone and 6th place 2008 Kona finisher Linsey Corbin. After a disappointing swim, Janelle managed to charge back into contention on the bike and then ran her way into 6th place overall. Janelle was very pleased with her finish and is extremely excited to continue her dream as a professional triathlete.
Sunday June 14, 2009
Accenture Escape from Alcatraz in San Francisco, CA
For the second time this year, Mary Beth Ellis stormed across a finish line well ahead of the rest of the pack. Racing against big names like Leanda Cave, Becky Lavelle, and Michellie Jones, Mary Beth had little trouble staying away from everyone after gaining control of the race early in the bike. She crossed the finish line in a time of 2:21:23, a full minute and thirty-nine seconds ahead of second-place finisher Leanda Cave.
Ironman Kansas 70.3 Triathlon in Lawrence, KS
Three Pro Timex athletes ran across the yellow brick road finish at this year’s Kansas 70.3 and all three placed among the top 10 overall. James Cotter crossed the line in a time of 3:54:05, securing a 4th place finish, while Andrew Hodges was a few minutes back placing 8th overall. Gabriela Loskotova finished in a time of 4:41:56 matching Andrew’s 8th place finish in the women’s pro field. Tim Hola also finished the day atop the podium taking high honors in the 35-39 age group. Tim had the fastest swim, bike, and run splits for his age group and finished in a time of 4:05:53
Saturday June 13, 2009 Ironman Boise 70.3 Triathlon in Boise, ID
This year’s Boise 70.3 marked first-year pro Janelle Morrison’s professional debut. With high hopes but realistic goals, Janelle took on a strong field of women including former 70.3 world champ and Olympian Samantha McGlone and 6th place 2008 Kona finisher Linsey Corbin. After a disappointing swim, Janelle managed to charge back into contention on the bike and then ran her way into 6th place overall. Janelle was very pleased with her finish and is extremely excited to continue her dream as a professional triathlete.
Sunday June 14, 2009
Accenture Escape from Alcatraz in San Francisco, CA For the second time this year, Mary Beth Ellis stormed across a finish line well ahead of the rest of the pack. Racing against big names like Leanda Cave, Becky Lavelle, and Michellie Jones, Mary Beth had little trouble staying away from everyone after gaining control of the race early in the bike. She crossed the finish line in a time of 2:21:23, a full minute and thirty-nine seconds ahead of second-place finisher Leanda Cave.
Ironman Kansas 70.3 Triathlon in Lawrence, KS
Three Pro Timex athletes ran across the yellow brick road finish at this year’s Kansas 70.3 and all three placed among the top 10 overall. James Cotter crossed the line in a time of 3:54:05, securing a 4th place finish, while Andrew Hodges was a few minutes back placing 8th overall. Gabriela Loskotova finished in a time of 4:41:56 matching Andrew’s 8th place finish in the women’s pro field. Tim Hola also finished the day atop the podium taking high honors in the 35-39 age group. Tim had the fastest swim, bike, and run splits for his age group and finished in a time of 4:05:53
Posted Monday, June 15, 2009 by
Terenzo Bozzone
Race-day recap from the road
What a day we had on Sunday: 3:40 a.m. race start, 4-hour race, packed my bike box, packed our bags, then sat in traffic for 3 hours making our way down to Baltimore—finally getting there at 7 p.m. Wow! I raced at the Eagleman Ironman 70.3 Triathlon in Cambridge, Maryland, last year and unfortunately got a drafting penalty of 4 minutes. I ended up finishing 2 minutes back in second place—you do the math! So this year, I was out to set the record straight.
The day started far too early at 3:40 a.m., after having a restless night’s sleep with fierce thunderstorms lighting up the sky. Race day had finally come around. Feeling pretty good and having done all the hours of training for the last couple of months, I knew it was going to be a good day!
The race start was very interesting. The MC got so carried away with introducing the pro women that he forgot about the pro men in the water. All of a sudden we hear this “GO!” over the speakers. It was 15 seconds late and with no warning. Suddenly the race had started.
After the wary start, I managed to get into a good position and find my rhythm early on. I really wanted to push the pace on the swim so I could put myself in the best position possible for the start of the bike. I felt really good out there and exited the swim in second, 20 seconds behind John Kenny.
After a great transition, it was out onto the bike in hot pursuit of chasing down John Kenny. Since I was feeling pretty good, I wanted to keep the pressure on as I had about a dozen extremely fast pro men chasing from behind. I got into a good rhythm and managed to pass Kenny early on in the bike to take over first. Continuing to keep my form strong throughout the bike, I managed to put a 3-minute, 35-second gap between me and the rest of the field.
Out on the run with an over 3-minute lead, I tried to get into a good rhythm and keep up a good tempo to hold off the chasing pack. At about mile 9, things unfortunately started to change a little. The legs started feeling tired and I was definitely slowing down—bugger. All I could do was push through this and hope that I had put enough time into the chasing pack during the bike. With about 1.5 miles to go, I turned around just to see if I could see anyone, and there was Richie Cunningham, who was having a phenomenal run and was catching me. With the legs completely finished and feeling like bricks, I had to put the hammer down to the finish line. I managed to stay in front of Cunningham for the win, with Michael Lovato rounding out the top 3.
Thank you to Luke and Susan for putting up Kelly and me at your amazing place. We had a great time, and hopefully we’ll see you again next year. Now we’re heading to Portland, Oregon, to hang with my brother Dino and get my final bit of training done before Ironman Germany on July 5th.
What a day we had on Sunday: 3:40 a.m. race start, 4-hour race, packed my bike box, packed our bags, then sat in traffic for 3 hours making our way down to Baltimore—finally getting there at 7 p.m. Wow! I raced at the Eagleman Ironman 70.3 Triathlon in Cambridge, Maryland, last year and unfortunately got a drafting penalty of 4 minutes. I ended up finishing 2 minutes back in second place—you do the math! So this year, I was out to set the record straight.
The day started far too early at 3:40 a.m., after having a restless night’s sleep with fierce thunderstorms lighting up the sky. Race day had finally come around. Feeling pretty good and having done all the hours of training for the last couple of months, I knew it was going to be a good day! The race start was very interesting. The MC got so carried away with introducing the pro women that he forgot about the pro men in the water. All of a sudden we hear this “GO!” over the speakers. It was 15 seconds late and with no warning. Suddenly the race had started.
After the wary start, I managed to get into a good position and find my rhythm early on. I really wanted to push the pace on the swim so I could put myself in the best position possible for the start of the bike. I felt really good out there and exited the swim in second, 20 seconds behind John Kenny.
After a great transition, it was out onto the bike in hot pursuit of chasing down John Kenny. Since I was feeling pretty good, I wanted to keep the pressure on as I had about a dozen extremely fast pro men chasing from behind. I got into a good rhythm and managed to pass Kenny early on in the bike to take over first. Continuing to keep my form strong throughout the bike, I managed to put a 3-minute, 35-second gap between me and the rest of the field.
Out on the run with an over 3-minute lead, I tried to get into a good rhythm and keep up a good tempo to hold off the chasing pack. At about mile 9, things unfortunately started to change a little. The legs started feeling tired and I was definitely slowing down—bugger. All I could do was push through this and hope that I had put enough time into the chasing pack during the bike. With about 1.5 miles to go, I turned around just to see if I could see anyone, and there was Richie Cunningham, who was having a phenomenal run and was catching me. With the legs completely finished and feeling like bricks, I had to put the hammer down to the finish line. I managed to stay in front of Cunningham for the win, with Michael Lovato rounding out the top 3.
Thank you to Luke and Susan for putting up Kelly and me at your amazing place. We had a great time, and hopefully we’ll see you again next year. Now we’re heading to Portland, Oregon, to hang with my brother Dino and get my final bit of training done before Ironman Germany on July 5th.
Posted Monday, June 15, 2009 by
Faster Tomorrow Team
The 2009 Eagleman Ironman race results are in, and if you where one of the thousands who came out to Cambridge, Maryland, to either watch or participate, you were not disappointed. The weather was spectacular and the race was even better. The current World 70.3 Ironman champion Terenzo Bozzone and ARX -sponsored athlete was back to avenge his second-place finish at last year's Eagleman. In fact, the field was full of world-class athletes like Michael Lovato, Mirinda Carfrae, Richie Cunningham, Desiree Ficker, and Natascha Badmann.
On Saturday, a few pros served on a "Pro Panel" to field some Q&As. Michael Lovato was the panel MC, while Terenzo Bozzone, Desiree Ficker, and others answered questions about Ironman training, endurance sports nutrition, and even recovery supplements! That's right, we got lucky, and the panel was asked about "recovery" and how important recovery is to Ironman training. As you would guess, all of the athletes talked about the importance of muscle recovery and how it's critical when training for any event to recover faster, so that you can work out hard the following session. This is even more important when Ironman training. And, of course, Terenzo stressed the importance of the ARX recovery supplement to his daily regimen. ARX is an endurance and recovery supplement that helps you to recycle lactate faster to provide additional fuel to your muscles, giving you the extra gas in your tank to drive hard every day.
The team here at Faster Tomorrow certainly believes strongly in endurance supplements, and ARX is not only clinically tested, but also now seems to be race tested--thanks to Terenzo's latest Ironman win at the 2009 Eagleman 70.3 Ironman. Congratulations Terenzo! I guess you could say he is "Naturally Fueled by ARX".
Below are the Eagleman 2009 race results for the top 20 men and women. Congratulations to all of the racers this weekend at Eagleman!
| Mens Top 20 | ||||
Place | Name | Age | City/State | Time |
===== | ====================== | === | ===================== | ========= |
1 | TERENZO BOZZONE | 24 | AUCKLAND | 3:51:11 |
2 | RICHIE CUNNINGHAM | 36 | BROOKLINE MA | 3:51:27 |
3 | MICHAEL LOVATO | 36 | BOULDER CO | 3:56:51 |
4 | MIKE CAIAZZO | 33 | WESTBROOK ME | 3:58:12 |
5 | PAUL FRITZSCHE | 32 | STATE COLLEGE PA | 4:01:07 |
6 | NICK FRANK | 32 | CHARLOTTE NC | 4:02:06 |
7 | KEVIN LISSKA | 30 | CHARLOTTE NC | 4:03:02 |
8 | CHRIS MCDONALD | 31 | ALBURY | 4:06:07 |
9 | JOHN KENNY | 29 | ATLANTIC CITY NJ | 4:06:07 |
10 | MARK ROCHON | 34 | DOWNINGTOWN PA | 4:06:32 |
11 | OMAR NOUR | 31 | WASHINGTON | 4:08:47 |
12 | KARL KAHSAR | 21 | RICHMOND VA | 4:09:36 |
13 | DOUG CLARK | 41 | MORRISTOWN NJ | 4:10:53 |
14 | RYAN BATES | 29 | COPLEY OH | 4:10:57 |
15 | DAVE SLAVINSKI | 38 | POINT PLEASANT NJ | 4:12:01 |
16 | LUCAS MCCOLLUM | 29 | FREDERICK MD | 4:12:05 |
17 | KEVIN CROSSMAN | 33 | SOUTH GLENS FALLS NY | 4:14:48 |
18 | BRIAN SHELDEN | 39 | WASHINGTON | 4:15:01 |
19 | DAVE SMITH | 25 | VIRGINIA BEACH VA | 4:15:03 |
20 | PHILIPPE KOZUB | 34 | PORTLAND OR | 4:15:19 |
| Womens Top 20 | ||||
Place | Name | Age | City/State | Time |
===== | ====================== | === | ===================== | ========= |
1 | MIRINDA CARFRAE | 28 | BOULDER CO | 4:13:28 |
2 | NATASCHA BADMANN | 43 | OFTRINGEN | 4:17:01 |
3 | DESIREE FICKER | 33 | AUSTIN TX | 4:24:50 |
4 | AMANDA STEVENS | 32 | COLORADO SPRINGS CO | 4:27:30 |
5 | KELLY HANDEL | 32 | AUSTIN TX | 4:28:19 |
6 | LAUREL WASSNER | 34 | NEW PALTZ NY | 4:29:45 |
7 | KATE PALLARDY | 24 | NEW YORK NY | 4:29:52 |
8 | AMY KLONER | 32 | ATLANTA GA | 4:30:02 |
9 | LINDSEY JERDONEK | 25 | WASHINGTON DC | 4:31:14 |
10 | ANNE BASSO | 26 | RALEIGH NC | 4:33:24 |
11 | CASSIE MCWILLIAM | 43 | RYE NY | 4:35:14 |
12 | MARY MILLER | 29 | ELIOT ME | 4:39:31 |
13 | LINDSAY ZEMBA | 30 | PALMYRA PA | 4:39:59 |
14 | JESSICA CHONG | 24 | ALLENTOWN PA | 4:41:21 |
15 | HEATHER LEIGGI | 34 | BRYN MAWR PA | 4:41:45 |
16 | SHANDRA RICHARDSON | 29 | GAINESVILLE VA | 4:43:10 |
17 | DIANE HAUPT | 43 | VIRGINIA BEACH VA | 4:43:22 |
18 | KRISTIN ANDREWS | 28 | BETHESDA MD | 4:44:43 |
19 | JENNIFER HARRISON | 38 | WEST DUNDEE IL | 4:45:30 |
20 | ANGELA KIDD | 32 | CLARENDON HILLS IL | 4:46:03 |
Posted Friday, June 12, 2009 by
Matt Fitzgerald
Why we put up with the pain involved in marathon training or Ironman training
Most people don’t run marathons, race triathlons, or compete in road and mountain bike races. Indeed, many people think it’s just plain crazy to do so. That’s because these folks know that participating in endurance sports involves a great deal of suffering, and it does not seem rational to them to suffer voluntarily for no obvious reward.
But there are real and substantial rewards that come from the suffering endurance sports athletes endure. At least that’s what Michael Atkinson, Ph.D., thinks. Atkinson is a sociologist at England’s Loughborough University who has devoted his career to figuring out why endurance athletes do what they do.
“I’m really fascinated with suffering,” Atkinson told me in a recent interview. “You don’t go into an Ironman thinking, ‘Tra-la-la-la-la, this is going to feel fantastic.’ You know it’s going to ache. Learning to like that ache becomes part of the process. And if you want to look at why, most of the people who become engrossed with long-distance events come from middle-class backgrounds and have middle-class work ethics along with ideas about setting goals and about learning to achieve a sense of identity—not only through the business and family things that they do but through leisure pursuits as well. So if I can set goals and train toward them and work my body toward them, that just reaffirms my identity elsewhere. I’m a person who can set goals, plan things out. I have will and determination, and that really sets me apart from the herd.”
So according to Atkinson, one of the big rewards that endurance athletes derive from the suffering we experience in training and racing is heightened self-efficacy—or the knowledge that we are capable of performing specific tasks. And if we value the tasks we are able to perform well, self-efficacy contributes to our self-esteem.
I find the relationship between toughness, or the capacity to endure discomfort, and self-esteem particularly interesting. As an endurance athlete, it seems obvious to me how proving our toughness to ourselves by enduring great discomfort in the achievement of a meaningful task can increase our self-esteem. And from an evolutionary perspective, it certainly should, since toughness helps us to survive, and the strengthening of any capacity that aids our survival should make us feel good. But what I think makes toughness so interesting in this regard is that it is almost paradoxical: being able to endure feeling bad now makes us feel good later.
I learned this lesson most powerfully when I completed my first triathlon. It was an Olympic-distance event that I simply did not train for. I all but drowned during the swim, plowed through the bike leg on a 40-pound steel mountain bike with one working gear, crashing horribly halfway through it, and was forced to walk twice during the run, which took place under steadily increasing heat. I wanted to quit so badly, but I did not. So when I crossed the finish line, I felt duly proud of myself.
But then that feeling becomes like a drug because it fades, and to bring back the intensity you have to prove your toughness to yourself all over again by crossing another finish line. Also, you must raise the bar, much as the more literal types of drug addicts are known to do. In the beginning, an Olympic-distance triathlon is enough. Then it takes an Ironman 70.3, then a full Ironman. Before you know it, only qualifying for the Hawaii Ironman World Championship will make you proud. So maybe we are a little crazy after all!
Most people don’t run marathons, race triathlons, or compete in road and mountain bike races. Indeed, many people think it’s just plain crazy to do so. That’s because these folks know that participating in endurance sports involves a great deal of suffering, and it does not seem rational to them to suffer voluntarily for no obvious reward.
But there are real and substantial rewards that come from the suffering endurance sports athletes endure. At least that’s what Michael Atkinson, Ph.D., thinks. Atkinson is a sociologist at England’s Loughborough University who has devoted his career to figuring out why endurance athletes do what they do.
“I’m really fascinated with suffering,” Atkinson told me in a recent interview. “You don’t go into an Ironman thinking, ‘Tra-la-la-la-la, this is going to feel fantastic.’ You know it’s going to ache. Learning to like that ache becomes part of the process. And if you want to look at why, most of the people who become engrossed with long-distance events come from middle-class backgrounds and have middle-class work ethics along with ideas about setting goals and about learning to achieve a sense of identity—not only through the business and family things that they do but through leisure pursuits as well. So if I can set goals and train toward them and work my body toward them, that just reaffirms my identity elsewhere. I’m a person who can set goals, plan things out. I have will and determination, and that really sets me apart from the herd.”
So according to Atkinson, one of the big rewards that endurance athletes derive from the suffering we experience in training and racing is heightened self-efficacy—or the knowledge that we are capable of performing specific tasks. And if we value the tasks we are able to perform well, self-efficacy contributes to our self-esteem.
I find the relationship between toughness, or the capacity to endure discomfort, and self-esteem particularly interesting. As an endurance athlete, it seems obvious to me how proving our toughness to ourselves by enduring great discomfort in the achievement of a meaningful task can increase our self-esteem. And from an evolutionary perspective, it certainly should, since toughness helps us to survive, and the strengthening of any capacity that aids our survival should make us feel good. But what I think makes toughness so interesting in this regard is that it is almost paradoxical: being able to endure feeling bad now makes us feel good later.
I learned this lesson most powerfully when I completed my first triathlon. It was an Olympic-distance event that I simply did not train for. I all but drowned during the swim, plowed through the bike leg on a 40-pound steel mountain bike with one working gear, crashing horribly halfway through it, and was forced to walk twice during the run, which took place under steadily increasing heat. I wanted to quit so badly, but I did not. So when I crossed the finish line, I felt duly proud of myself.
But then that feeling becomes like a drug because it fades, and to bring back the intensity you have to prove your toughness to yourself all over again by crossing another finish line. Also, you must raise the bar, much as the more literal types of drug addicts are known to do. In the beginning, an Olympic-distance triathlon is enough. Then it takes an Ironman 70.3, then a full Ironman. Before you know it, only qualifying for the Hawaii Ironman World Championship will make you proud. So maybe we are a little crazy after all!
Posted Thursday, June 11, 2009 by
Terenzo Bozzone
My last few weeks of triathlon training in Santa Barbara have gone great. My fitness is slowly picking up, and I am happy with the workouts I have been able to get under my belt as I prepare myself for Ironman Germany on July 5th. A typical training day the last few weeks has looked a little something like this:
• Wake up 7 a.m. and knock back 2 ARX endurance sports supplements and a couple iron tablets. Then I either make some disgusting coffee at home and have it with a bowl of oats or stop off at the coffee shop on the way to swimming.
• Smack out 4-5km at Los Banos pool, which is an awesome 50-meter outdoor pool right on the coast.
• Take a little recovery time to download e-mails and try to reply to a couple. Also, I usually post something on Twitter.
• Grab something to eat while heading out the door for a long bike ride. My Specialized Transition is usually loaded with 2 drink bottles. In my right pocket I have house keys, cell, and iPod, while in my left pocket I stash an assortment of bars—ranging from muesli bars to proper energy bars. And if I am feeling really wiped, I will stash a Snickers bar and a couple gels.
• Stop somewhere along the ride for some Coke. It keeps me from bonking, and I have definitely become accustomed to the taste of ice-cold Coke. Anyone know if they are interested in sponsoring a triathlete? Ha!
• Finish my ride and keep my fingers crossed that Kelly has made me something for lunch. Otherwise, I’ll settle for something simple like peanut butter and jam or leftovers from the previous night.
• Jump into bed for my beauty sleep. I usually nap for about an hour. And even if I don’t fall asleep, the rest is helpful for recovery.
• Wake up, then procrastinate going out for my run for about 30 minutes. But once I’m out the door, I love every moment of it. All I have to do is think, “tanning time.”
• Get home, shower, maybe do some Pilates, and grab a snack. Then I start cooking dinner while I try to reply to more e-mails or Skype my coach Jon Ackland or my folks to catch up.
• Clean up dinner, finish doing e-mails, then settle in front of the TV for a little more recovery time. Sometime between 9 and 10 p.m., I will get in bed, where I usually struggle to fall asleep because my body is aching from the hard day of training.
• Wake up at 7 a.m. to do it all over again. Hey, my legs don’t feel that bad. I think the ARX is working!
• Wake up 7 a.m. and knock back 2 ARX endurance sports supplements and a couple iron tablets. Then I either make some disgusting coffee at home and have it with a bowl of oats or stop off at the coffee shop on the way to swimming.
• Smack out 4-5km at Los Banos pool, which is an awesome 50-meter outdoor pool right on the coast.
• Take a little recovery time to download e-mails and try to reply to a couple. Also, I usually post something on Twitter.
• Grab something to eat while heading out the door for a long bike ride. My Specialized Transition is usually loaded with 2 drink bottles. In my right pocket I have house keys, cell, and iPod, while in my left pocket I stash an assortment of bars—ranging from muesli bars to proper energy bars. And if I am feeling really wiped, I will stash a Snickers bar and a couple gels.
• Stop somewhere along the ride for some Coke. It keeps me from bonking, and I have definitely become accustomed to the taste of ice-cold Coke. Anyone know if they are interested in sponsoring a triathlete? Ha!
• Finish my ride and keep my fingers crossed that Kelly has made me something for lunch. Otherwise, I’ll settle for something simple like peanut butter and jam or leftovers from the previous night.
• Jump into bed for my beauty sleep. I usually nap for about an hour. And even if I don’t fall asleep, the rest is helpful for recovery.
• Wake up, then procrastinate going out for my run for about 30 minutes. But once I’m out the door, I love every moment of it. All I have to do is think, “tanning time.”
• Get home, shower, maybe do some Pilates, and grab a snack. Then I start cooking dinner while I try to reply to more e-mails or Skype my coach Jon Ackland or my folks to catch up.
• Clean up dinner, finish doing e-mails, then settle in front of the TV for a little more recovery time. Sometime between 9 and 10 p.m., I will get in bed, where I usually struggle to fall asleep because my body is aching from the hard day of training.
• Wake up at 7 a.m. to do it all over again. Hey, my legs don’t feel that bad. I think the ARX is working!
Posted Wednesday, June 10, 2009 by
Faster Tomorrow Team
If you live in or around Maryland, you likely know about the Eagleman Half-Ironman Triathlon held on Maryland’s Eastern Shore. But if you are from outside the area, you may not be privy to one of triathlon’s best-kept secrets.
Often heralded as the opening race of the triathlon season, Eagleman draws a number of professional triathletes looking to qualify for the Kona Ironman World Championships in Hawaii. And the 2009 race is no different.
Twenty-seven professional triathletes will descend on Cambridge, MD, for their chance at Kona. Heading the list is Ironman 70.3 World Champion Terenzo Bozzone. The ARX-sponsored pro heads back to Eagleman looking to take care of some unfinished business after a penalty in 2008 cost him the race.
Bozzone is joined by fellow male pros Paul Amey (2008 Eagleman winner), Richie Cunningham, Mike Caiazzo, and Chris McDonald, among others. Included in the female professional race are 6-time Ironman Kona Champion Natascha Badmann, Mirinda Carfrae, and Desiree Ficker, just to name a few.
To learn more about the 2009 Eagleman Half-Ironman Triathlon, visit www.tricolumbia.org/Eagleman/. For more information on Terenzo Bozzone and ARX, visit www.fastertomorrow.com.
Often heralded as the opening race of the triathlon season, Eagleman draws a number of professional triathletes looking to qualify for the Kona Ironman World Championships in Hawaii. And the 2009 race is no different.
Twenty-seven professional triathletes will descend on Cambridge, MD, for their chance at Kona. Heading the list is Ironman 70.3 World Champion Terenzo Bozzone. The ARX-sponsored pro heads back to Eagleman looking to take care of some unfinished business after a penalty in 2008 cost him the race.
Bozzone is joined by fellow male pros Paul Amey (2008 Eagleman winner), Richie Cunningham, Mike Caiazzo, and Chris McDonald, among others. Included in the female professional race are 6-time Ironman Kona Champion Natascha Badmann, Mirinda Carfrae, and Desiree Ficker, just to name a few.
To learn more about the 2009 Eagleman Half-Ironman Triathlon, visit www.tricolumbia.org/Eagleman/. For more information on Terenzo Bozzone and ARX, visit www.fastertomorrow.com.
Posted Tuesday, June 9, 2009 by
Faster Tomorrow Team
Every year the residents of Cambridge, Maryland, come out in droves to support the athletes who take part in the Eagleman Ironman 70.3 Triathlon. And those athletes need all the support they can get since the course at Eagleman is quite challenging mentally and physically. The waters of the Choptank River can be very rough and choppy, while the bike and run courses are often hot, windy, and offer little shade. This year, the Faster Tomorrow team will be lending our support to the mix. We’ll be at Eagleman all weekend long—starting with the opening of the Eagleman Expo on Friday June 12th through the end of the race on Sunday June 14th.
Our mission at Faster Tomorrow is to help endurance athletes achieve peak performance through sports nutrition products and supplements. So stop by our expo booth at Eagleman to find out about our unique endurance and muscle recovery supplement ARX, an all-natural blend of mushroom extracts and herbs that boosts the body’s ability to process lactate so that you can exercise longer, stay stronger, and recover faster. And on Sunday, help us cheer on ARX-sponsored triathlete and Ironman 70.3 World Champion Terenzo Bozzone, who will be racing to win this year after a questionable drafting penalty last year caused him to finish second. If you’d like to meet Terenzo in person and hear about his own success using ARX, he will be at the Faster Tomorrow booth in the early afternoon on Saturday and on Sunday just after the race. We hope to see you at Eagleman!
Our mission at Faster Tomorrow is to help endurance athletes achieve peak performance through sports nutrition products and supplements. So stop by our expo booth at Eagleman to find out about our unique endurance and muscle recovery supplement ARX, an all-natural blend of mushroom extracts and herbs that boosts the body’s ability to process lactate so that you can exercise longer, stay stronger, and recover faster. And on Sunday, help us cheer on ARX-sponsored triathlete and Ironman 70.3 World Champion Terenzo Bozzone, who will be racing to win this year after a questionable drafting penalty last year caused him to finish second. If you’d like to meet Terenzo in person and hear about his own success using ARX, he will be at the Faster Tomorrow booth in the early afternoon on Saturday and on Sunday just after the race. We hope to see you at Eagleman!
Posted Monday, June 8, 2009 by
Terenzo Bozzone
Race-day recap from the road
The last few days Kelly and I have been hanging out in Buffalo, Minnesota, with Bret Oden, the race director of the Buffalo Olympic Distance Triathlon, and his family. We’ve had a wonderful time, even though the weather has been freezing. The setting here is beautiful, and the Odens have been so hospitable.
The race on Sunday was a good challenge. I really struggled to find my rhythm throughout, as my body didn’t like the icy weather. It was about 45’F/ 6’C, which is a typical winter day back home in New Zealand. But now I feel soft complaining because I heard that the Nordic skiing team here trains and races in -30’F in the winter—crazy! The pace was on from the start of the swim. I managed to get away and keep a small lead for the rest of the race to hold on for the win, but 2nd place was under 2 minutes back and 3rd close behind.
The course was great as it had a bit of everything, and the volunteers and race organizers did an awesome job. To top off my experience, I got to race with a truly inspirational guy with a fabulous team behind him. Paul, who is a melanoma cancer patient, was receiving chemotherapy just two weeks ago while the rest of the competition was out training hard and getting ready for the race. Paul’s wife, his son, and a whole group of supporters turned up to see Paul finish the race, which he carved up big time. I saw him out on the course and there is no way you could tell what he has been through. Congrats Paul, and keep up the great fight. You are a true inspiration! It was also very cool that the proceeds from the race went to sports teams at the local high school whose budgets have been cut. Without this funding, the teams would not be able to continue.
With this trip to Minnesota we have now left Santa Barbara for good. On Tuesday, we are off to Cambridge, Maryland, for the Eagleman Ironman 70.3 Triathlon on Sunday June 14th. Then we head to Portland, Oregon, for my final two weeks of training before heading over to Germany for the Ironman on July 5th. I’ll keep you posted.
The last few days Kelly and I have been hanging out in Buffalo, Minnesota, with Bret Oden, the race director of the Buffalo Olympic Distance Triathlon, and his family. We’ve had a wonderful time, even though the weather has been freezing. The setting here is beautiful, and the Odens have been so hospitable.
The race on Sunday was a good challenge. I really struggled to find my rhythm throughout, as my body didn’t like the icy weather. It was about 45’F/ 6’C, which is a typical winter day back home in New Zealand. But now I feel soft complaining because I heard that the Nordic skiing team here trains and races in -30’F in the winter—crazy! The pace was on from the start of the swim. I managed to get away and keep a small lead for the rest of the race to hold on for the win, but 2nd place was under 2 minutes back and 3rd close behind. The course was great as it had a bit of everything, and the volunteers and race organizers did an awesome job. To top off my experience, I got to race with a truly inspirational guy with a fabulous team behind him. Paul, who is a melanoma cancer patient, was receiving chemotherapy just two weeks ago while the rest of the competition was out training hard and getting ready for the race. Paul’s wife, his son, and a whole group of supporters turned up to see Paul finish the race, which he carved up big time. I saw him out on the course and there is no way you could tell what he has been through. Congrats Paul, and keep up the great fight. You are a true inspiration! It was also very cool that the proceeds from the race went to sports teams at the local high school whose budgets have been cut. Without this funding, the teams would not be able to continue.
With this trip to Minnesota we have now left Santa Barbara for good. On Tuesday, we are off to Cambridge, Maryland, for the Eagleman Ironman 70.3 Triathlon on Sunday June 14th. Then we head to Portland, Oregon, for my final two weeks of training before heading over to Germany for the Ironman on July 5th. I’ll keep you posted.
Posted Monday, June 8, 2009 by
Faster Tomorrow Team
Get ready Cambridge, Maryland! The 2009 Eagleman Ironman is this weekend, and the weather outlook isn't bad. Some of the best endurance athletes from around the world will descend on one of the most beautiful towns on Maryland's eastern shore. The Eagleman competition will be strong and the local weather for the Eagleman looks promising for mid-June. Race day holds a 30% chance of showers, but the temperature is looking to be just about 80°. Given that the area is normally fairly breezy, it could feel a little cooler.
The 2009 Eagleman Ironman kicks off on Sunday June 14, 2009 with a 1.2-mile swim. The Choptank River normally runs about 68-78°, which can be a little cold, so the event team is recommending wet suits. The 56-mile bike will take you through the Blackwater National Wildlife Refuge. The winds in this area of Cambridge can get pretty high (as high as 30 MPH), although Sunday is looking calm. The race finishes with a 13.1-mile run on mainly open rural roads, which means no shade!
All-in-all, the Eagleman looks to have pretty favorable weather conditions this weekend with moderate temperatures. So get out there and enjoy the weather and the race.
The Faster Tomorrow Team will be on hand at the Eagleman Expo. The Team will be sharing all kinds of great information on nutrition for endurance races and showcasing our sports nutrition supplement, ARX.
Posted Friday, June 5, 2009 by
Faster Tomorrow Team
I’ve been told there is sun in California—but if this past weekend was an example, I’m skeptical. Talk about a cloudy weekend for the Rock ‘n’ Roll Marathon! (Something the locals call “May Gray” apparently.) But the cloudy skies didn’t deter from all of the pre-race fun at the San Diego Convention Center.Liz and I had a great time representing Faster Tomorrow and meeting so many of the Rock ‘n’ Roll marathoners at the Health & Fitness Expo on Friday and Saturday.
Not exactly what you’d call a “runner,” I was particularly impressed by the number of Team in Training members running in the marathon. We spoke with so many Team in Training runners at the expo and watched as a few teams completed their final training runs by the bay on Saturday morning. The team and fundraising aspect definitely has me thinking a Team in Training 10K or half marathon might make the perfect post-pregnancy fitness goal. Until then, I’m fully supporting Liz’s ongoing quest to become Faster Tomorrow’s latest triathlete!
(Speaking of becoming a triathlete, there were a few marathoners looking to get into triathlons. If you were one of them, please check out our Triathlon Training Plan for Beginners. I’m sorry we didn’t have copies on hand at the expo!)
I was also tickled pink when actor Danny Pudi—the BlackBerry “Butt Dialer” and Rock ‘n’ Roll marathoner—stopped by the Faster Tomorrow booth. Because he humored me, I want to be sure to give his new show, “Community,” a shout out. (Chevy Chase and the Soup’s Joel McHale also star.) Look for it on NBC in the fall.
Posted Thursday, June 4, 2009 by
Matt Fitzgerald
What runners and triathletes need to know when selecting footwear for peak performance and injury prevention
Running shoes are a topic of great controversy these days. A growing number of coaches, scientists, and even shoe experts believe that most current running shoe designs reduce performance (primarily through their weight) and actually increase injury risk by changing the way we would naturally run if we were barefoot. Few of these folks are arguing that we should be doing our marathon training or 10-K training without shoes. They do believe, however, that runners should move toward using lighter shoes that encourage a more natural stride. But running shoes also have their defenders. They argue that there is no proof that the modern “built-up” running shoes cause more injuries than so-called “minimalist” shoes.
So who’s right? I tend to align myself with the minimalist camp, for a few reasons. First, it is an established fact that minimalist shoes are faster, if for no other reason than because they are lighter. Second, while there is little proof that minimalist shoes reduce injury risk compared to more built-up models, there is also no proof that the beefier shoes reduce injury risk. And finally, it is well-known that the heavier and more rigid a running shoe is, the more it distorts the natural running stride—and it is reasonable to speculate that a more natural running stride is better.
But while I am convinced that minimalist shoes are best for most runners, I wouldn’t go so far as to say that they are best for all runners. I believe that even runners who wear the heaviest, most structured running shoes should not feel compelled to replace them if they are happy with their performance. In general, I suggest following these three guidelines when selecting your next pair of running shoes:
1. Wear less shoe if you can—wear more shoe if you must. Try on the lightest, lowest-profile shoes first. While there is no guarantee that you will be comfortable in such shoes, and comfort is paramount (see my next point), you certainly don’t want to purchase and use heavy, rigid running shoes if you could be comfortable in minimalist shoes.
2. Go for comfort. One of the world’s leading experts on running biomechanics and footwear, Benno Nigg of the University of Calgary, Canada, has found that runners are less likely to become injured when they self-select comfortable shoes. “There is a sort of body intelligence at work,” he explains. The degree of comfort a runner feels in a given shoe appears to be influenced by the degree to which the joints are able to move in their preferred patterns and by the relative ease with which the muscles and connective tissues are able to absorb and reuse impact forces.
3. Experiment. While comfort is a reliable guide for running shoe selection, there is no way to predict which type of shoe a runner will find most comfortable. For this reason, it’s a good idea to try on a large number of shoes and choose the pair that is most comfortable. But it’s also important to note that you can become more comfortable with a given shoe over time. This is particularly likely to happen when a switch is made from an overbuilt running shoe to a minimalist shoe, so when changing models you need to be patient.
In the end know that if you switch from built-up to minimalist shoes, your stride will automatically change. But because you’ve probably run thousands of miles with the unnatural gait that overbuilt shoes promote, you can’t expect to completely undo those patterns the moment you change your shoes. Specifically, you’ll want to make a conscious effort to land your foot beneath your hips rather than out in front of your hips. Getting this change to stick will require that you consciously think about it with every stride of every run for many weeks.
Running shoes are a topic of great controversy these days. A growing number of coaches, scientists, and even shoe experts believe that most current running shoe designs reduce performance (primarily through their weight) and actually increase injury risk by changing the way we would naturally run if we were barefoot. Few of these folks are arguing that we should be doing our marathon training or 10-K training without shoes. They do believe, however, that runners should move toward using lighter shoes that encourage a more natural stride. But running shoes also have their defenders. They argue that there is no proof that the modern “built-up” running shoes cause more injuries than so-called “minimalist” shoes.
So who’s right? I tend to align myself with the minimalist camp, for a few reasons. First, it is an established fact that minimalist shoes are faster, if for no other reason than because they are lighter. Second, while there is little proof that minimalist shoes reduce injury risk compared to more built-up models, there is also no proof that the beefier shoes reduce injury risk. And finally, it is well-known that the heavier and more rigid a running shoe is, the more it distorts the natural running stride—and it is reasonable to speculate that a more natural running stride is better.
But while I am convinced that minimalist shoes are best for most runners, I wouldn’t go so far as to say that they are best for all runners. I believe that even runners who wear the heaviest, most structured running shoes should not feel compelled to replace them if they are happy with their performance. In general, I suggest following these three guidelines when selecting your next pair of running shoes:
1. Wear less shoe if you can—wear more shoe if you must. Try on the lightest, lowest-profile shoes first. While there is no guarantee that you will be comfortable in such shoes, and comfort is paramount (see my next point), you certainly don’t want to purchase and use heavy, rigid running shoes if you could be comfortable in minimalist shoes.
2. Go for comfort. One of the world’s leading experts on running biomechanics and footwear, Benno Nigg of the University of Calgary, Canada, has found that runners are less likely to become injured when they self-select comfortable shoes. “There is a sort of body intelligence at work,” he explains. The degree of comfort a runner feels in a given shoe appears to be influenced by the degree to which the joints are able to move in their preferred patterns and by the relative ease with which the muscles and connective tissues are able to absorb and reuse impact forces.
3. Experiment. While comfort is a reliable guide for running shoe selection, there is no way to predict which type of shoe a runner will find most comfortable. For this reason, it’s a good idea to try on a large number of shoes and choose the pair that is most comfortable. But it’s also important to note that you can become more comfortable with a given shoe over time. This is particularly likely to happen when a switch is made from an overbuilt running shoe to a minimalist shoe, so when changing models you need to be patient.
In the end know that if you switch from built-up to minimalist shoes, your stride will automatically change. But because you’ve probably run thousands of miles with the unnatural gait that overbuilt shoes promote, you can’t expect to completely undo those patterns the moment you change your shoes. Specifically, you’ll want to make a conscious effort to land your foot beneath your hips rather than out in front of your hips. Getting this change to stick will require that you consciously think about it with every stride of every run for many weeks.
Posted Monday, June 1, 2009 by
Faster Tomorrow Team
The Eagleman Irnman 70.3 will take place June 14th on Maryland’s eastern shore, in the small town of Cambridge. The Faster Tomorrow team is looking forward to this event and hoping to meet all of you at the Expo June 12th. -14th. If you’re planning on competing in or attending the Eagleman Ironman 70.3, you’ll want to book your hotel rooms early. As I mentioned, Cambridge is a small town and hotel rooms go quickly. Our focus at Faster Tomorrow is helping endurance athletes achieve peak performance via sport nutrition products and sport nutrition supplements. Making travel arrangements and hotel booking is not exactly our sweet spot. However, we do want to help as much as possible, so we hope this Google Map of the Hotels in Cambridge Maryland will assist you in finding accommodations for the 2009 Eagleman Ironman 70.3.
See you there!
Posted Friday, May 29, 2009 by
Matt Fitzgerald
Should endurance athletes load up on antioxidant supplements?
Free radicals are bad and antioxidants are good. Right? Actually, it’s not that simple. Although free radicals cause muscle damage during exercise, they also stimulate some of the positive health and fitness adaptations that result from exercise. And now, researchers connected with a new sports nutrition study claim that limiting free radical production too much—for example by consuming large amounts of antioxidant supplements—might attenuate some of the normal benefits of training. They suggest that when the body’s production of free radicals is artificially squelched, antioxidants can change from a good thing to a bad thing.
This new study was conducted at the University of Jena, in Germany. Researchers recruited a group of previously untrained and trained volunteers and put them through a four-week exercise protocol. Half of the subjects received daily supplements of vitamin C and vitamin E, both of which function as antioxidants in the body, and the other half received a placebo. The researchers then measured how the exercise training affected the subjects’ insulin sensitivity—their ability to move glucose into their cells. (It should be noted that one of the documented benefits of exercise is an increase in insulin sensitivity.) Surprisingly, they found that insulin sensitivity increased only in the subjects who did not receive vitamin supplementation, whether previously untrained or trained. The authors of the study concluded, "Supplementation with antioxidants may preclude these health-promoting effects of exercise in humans.” They speculated that vitamin supplementation reduced the body’s production of the free radicals that increase the activity of genes responsible for regulating insulin sensitivity.
The suggestion, then, is that high levels of antioxidant supplementation may become a crutch that could prevent the body from responding to the stress of exercise in at least this one positive way. But that’s a very limited finding and endurance athletes should be careful about drawing firm conclusions from just one small study that only looked at the effects of taking high doses of two specific antioxidants. It simply does not provide conclusive proof that athletes should avoid taking all antioxidant supplements, let alone vitamin/mineral supplements in general. Much more research needs to be done before it is known whether, on balance, vitamin or mineral supplementation enhances the health and fitness benefits of exercise. In the meantime, there’s no disputing that daily exercise extends a whole host of positive health effects far beyond an increase in insulin sensitivity. So keep up your triathlon training or marathon training—and check back here for the latest updates on the efficacy of nutritional supplements for endurance athletes.
Free radicals are bad and antioxidants are good. Right? Actually, it’s not that simple. Although free radicals cause muscle damage during exercise, they also stimulate some of the positive health and fitness adaptations that result from exercise. And now, researchers connected with a new sports nutrition study claim that limiting free radical production too much—for example by consuming large amounts of antioxidant supplements—might attenuate some of the normal benefits of training. They suggest that when the body’s production of free radicals is artificially squelched, antioxidants can change from a good thing to a bad thing.
This new study was conducted at the University of Jena, in Germany. Researchers recruited a group of previously untrained and trained volunteers and put them through a four-week exercise protocol. Half of the subjects received daily supplements of vitamin C and vitamin E, both of which function as antioxidants in the body, and the other half received a placebo. The researchers then measured how the exercise training affected the subjects’ insulin sensitivity—their ability to move glucose into their cells. (It should be noted that one of the documented benefits of exercise is an increase in insulin sensitivity.) Surprisingly, they found that insulin sensitivity increased only in the subjects who did not receive vitamin supplementation, whether previously untrained or trained. The authors of the study concluded, "Supplementation with antioxidants may preclude these health-promoting effects of exercise in humans.” They speculated that vitamin supplementation reduced the body’s production of the free radicals that increase the activity of genes responsible for regulating insulin sensitivity.
The suggestion, then, is that high levels of antioxidant supplementation may become a crutch that could prevent the body from responding to the stress of exercise in at least this one positive way. But that’s a very limited finding and endurance athletes should be careful about drawing firm conclusions from just one small study that only looked at the effects of taking high doses of two specific antioxidants. It simply does not provide conclusive proof that athletes should avoid taking all antioxidant supplements, let alone vitamin/mineral supplements in general. Much more research needs to be done before it is known whether, on balance, vitamin or mineral supplementation enhances the health and fitness benefits of exercise. In the meantime, there’s no disputing that daily exercise extends a whole host of positive health effects far beyond an increase in insulin sensitivity. So keep up your triathlon training or marathon training—and check back here for the latest updates on the efficacy of nutritional supplements for endurance athletes.
Posted Wednesday, May 27, 2009 by
Faster Tomorrow Team
I recently came across a blog about why endurance athletes might possibly be better employees. After thinking about it I realized how true this could be,
and why we have so many great employees here at Faster Tomorrow.
If you are an endurance athlete working on triathlon training, ironman training, or just 10k training, you probably have something in common with all other endurance athletes -- and it’s not just your sports nutrition drink. It is passion, dedication, determination, and maybe even isolation. When you’re out there ironman training there are no co-workers to help reduce the load, or a boss to reprioritize the toughest work to later that week. It’s just you and the desire to win that keeps your endurance levels at peak performance (and maybe ARX). So yeah, I can see how intense training dedication can easily carry over into the office.
Get out there and start training for your first Ironman, it may help you keep your job!
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