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Cycling Preview: Races at the Lake is Cycling's Rite of Spring
By Charles Howe
On four consecutive Saturdays in April and May, Munroe Falls Metro Park plays host to the Races at the Lake (RATL), a series of criterium bicycle races. The longevity of the event – 22 years – hints there is something special about it, and indeed, all the elements of a classic are in place: a lovely woodland parkway course, closed to auto traffic, with just enough technical difficulty to keep things interesting for experienced riders, but not too much for beginners; typically delightful springtime weather; categories for all levels of riders; and expert staging by a well-established club, the Summit Freewheelers. For cyclists throughout the region, RATL is as much a rite of spring as the season opener is for Indians fans.
From the French word for “circuit,” a criterium (crit) by definition takes place on a closed course between 800 and 5,000 meters (½ – 3 miles) in length. This usually means a loop around the town square of a half-mile or so, with four, six or even eight corners, which puts a premium on sprinting ability and bike-handling skills.
In Europe, they serve as a means of showcasing top riders after grand tours such as the Tour de France, and are more like exhibitions where the stars are paid appearance fees and the win is often ceded to a local favorite. In America, they tend to form the backbone of state and national racing calendars due to their logistical convenience and spectator-friendly nature, as well as the compatibility of more robust American physiques to their typically flat course profile.
At first blush, RATL may seem tame in comparison to the average crit, with only four corners spread out over 1.2 miles, but it actually offers a subtle, deceptive challenge. Let’s take a quick tour of the key features:
 If you’ve been gapped in the preceding succession of four, 90-degree turns, this mild downhill section gives you a chance to get on a wheel and catch back on.
 Good racers don’t need a weatherman to know which way the wind is blowing, and on this, the only true flat/open section, it’s important to use such information to position yourself correctly and conserve energy.
 Just after you round the left-hand bend and cross the bridge, the road steepens abruptly. If you anticipate this and select the correct gear at the right time, you can stay seated rather than having to stand up and push a larger gear. This “sit and spin” strategy conserves energy on the 200-yard, 5 percent hill that follows. The finish line was relocated at the top of the hill a few years back for safety reasons.
The grade is not terribly selective, but small gaps will inevitably appear, making this a good place to move up and improve your position. Staying out of the wind isn’t as important here, since the area is heavily wooded, and air resistance is much less of a factor than on the flat.
 Over the crest of the climb, you should have consolidated any gains and be firmly on a “good wheel.”
 Right about here, you’ll want to make any last-moment adjustments to your position before the right-hand, downhill turn across the earthen dam.
 As you pass the restrooms/concession stand on your left, you’ll still be carrying speed as you encounter a mild chicane through which positioning is critical. If you can be near, but not directly at the front, you’ll be more able to take the best line to maintain your speed and avoid being gapped out of the corner, which follows immediately. If you’re at the back, you won’t be able to correct any position loss until you’re halfway around the course again – and the energy cost in doing so will be very high.
For complete event information, visit http://summitfreewheelers.org.
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Family Fitness: Tips to Keep You Safe and Your Bike Rolling
By Kevin Madzia
The Ohio & Erie Canal Towpath Trail in the Cuyahoga Valley is the perfect place to take your family for a cycling adventure. The smooth and flat Towpath is friendly to cyclists of all ages and abilities, and there are many nearby amenities for food, drinks and sightseeing. You can pick an out-and-back ride of whatever distance you care to tackle, depending on how much energy the kids have to burn. To make a full day of it, choose your parking location, load your family and your lunch onto your bikes, ride to a convenient picnic spot, then flag down the train to catch a ride back to your car. Here’s how to make it happen:
Where to start
The most convenient place to start your day is in the village of Peninsula, which is located on Route 303 in the heart of the Cuyahoga Valley National Park, just a few miles off State Route 8 or I-271. Ample parking is available at the Lock 29 Trailhead; follow the signs from the traffic light in the middle of town.
Other popular starting spots are the Botzum Trailhead, located near the intersection of Riverview and Bath roads just north of Akron; Station Road Bridge, located off Riverview Road adjacent to the Brecksville Reservation; and the Lock 39 Trailhead, located just off Rockside Road in Independence. Public restrooms are provided at all four of these areas.
Bicycles for everyone
If someone needs a bicycle to ride, Century Cycles in Peninsula (1621 Main St./Route 303; www.centurycycles.com ) rents comfort?? hybrid bikes for adults and a few smaller-sized mountain bikes for children ($7 per hour per bike, includes sales tax and helmet).
For the youngest members of the family, they also offer tag-alongs ($4/hour) and trailers ($7/hour). Tag-alongs convert a regular bike into a two-person bike for an adult and child . They are a good choice for kids just learning to ride a bike or who don’t have the stamina for a longer ride. A bike trailer is a great choice for toddlers and small children. A trailer can hold one or two kids (and their snacks and toy friends), up to 100 pounds total. The children can sit back and enjoy the ride (and even nap) while their parents take care of the pedaling. Many parents also use the trailer and tag-along rentals as a way of “test driving” the products for an afternoon before they purchase them for future family bicycling.
If you have your own bike, Century Cycles provides repair services and carries a full selection of cycling clothing and accessories. The store also offers night rides on the Towpath Trail should a family want a guided ride to experience the nocturnal version of the Towpath. Check the Century Cycles Web site for dates and details.
Sightseeing along the way
As you ride on the Towpath, you’ll see plenty of wildlife along the way. In fact, the Cuyahoga Valley National Park is home to more than 900 plant species, 194 bird species, 32 mammal species and 20 species of reptiles.
As for attractions, a popular stopping point is the tiny town of Boston, about 2 ½ miles north of Peninsula on the Towpath. The Boston Store Visitor Center offers historic photographs, diagrams and stories from the canal boat-building industry of the early 1800s, as well as clean restrooms with running water and drinking fountains. Next door, the M.D. Garage is a former gas and service station that now hosts artist and craft showcases. Just across the street, the Trail Mix store sells candy, ice cream and even the occasional homemade cookie.
At the northern end of the valley, the Canal Visitor Center is located about two miles down the Towpath from Rockside Road. Here, exhibits illustrate the 12,000-year history of the valley, including the history of the canal. Down in the southern end, take a short detour on Bath Road to the Great Blue Heron Viewing Area. The road's shoulder is smooth and wide to provide a safe place to ride. Here, mainly in the spring, you can see the majestic blue herons with their wings spread, soaring from tree to tree as they tend their nests, which contain their just-hatched young.
All aboard – even your bike!
Don't feel like pedaling back to your car? Kids love trains, too? Then take advantage of the Cuyahoga Valley Scenic Railroad Flagstop Service (www.cvsr.com). For a fare of only $2 per person (a steal – fares usually average $10-$15), the train will take you and your bike one-way between any of the train's eight stations, all located on or near the Towpath. A train ride can even be planned into your day. For example, start your family’s ride in Peninsula and bicycle north for 15 miles to the Rockside Station (stopping at the Canal Visitor Center along the way), then ride the train back to Peninsula. Check the CVSR Web site for the current schedule and full details.
Time to refuel
Nothing beats a picnic to bring the family together on a summer day, so pack a lunch and bring it along in a backpack or your bike's cargo bag. There are picnic tables at most of the trailhead/parking area s mentioned above, as well as at other points on the trail, such as Deep Lock Quarry, Hunt Farm Visitor Center and Ira Road.
If you'd prefer to have your lunch served to you, the local communities provide numerous options. Peninsula has two popular restaurants – The Winking Lizard and Fisher’s Café and Pub – right in the center of town. The Merriman Valley area on the north end of Akron has several local restaurants and bars, as well as a couple of popular fast-food chains. Independence has a wide variety of establishments for every taste and budget, and the nearby entertainment plaza on Canal Road in Valley View has several restaurants, as well as the local multiplex movie theater.
Tips to help enjoy a day on the Ohio & Erie Canal Towpath Trail:
- Bring water. Staying hydrated is essential to safely enjoying any outdoor activity.
- If you're not packing a lunch, carry some small snacks to keep yourself and the kids energized.
- Take your cell phone to call for help in case of a breakdown or other unexpected event.
- Read and follow the safety tips posted at most of the Towpath trailheads.
- Get a map of the Cuyahoga Valley National Park ahead of time to help plan your trip. These are available at Park Visitor Centers, Century Cycles and many local shops.
Resources:
- Cuyahoga Valley National Park – www.nps.gov/cuva
- Century Cycles – www.centurycycles.com
- Cuyahoga Valley Scenic Railroad – www.cvsr.com
- Day In The Valley – www.dayinthevalley.com
- Ohio & Erie Canalway – www.ohioanderiecanalway.com
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Bike Mechanics: Tips to Keep You Safe and Your Bike Rolling
A bike is like a car. It requires air in the tires, lubricants to keep parts operating smoothly, brakes need to be checked and of course, yearly tune-ups.
Bike mechanics, like car mechanics, are trained to maintain, repair and, in some cases, rebuild these fine mechanical devices.
Neglecting yearly tune-ups, tire pressure and cable maintenance could be a costly mistake, not to mention a serious one.
Sean Gilbert, training coordinator at Bike Authority has outlined a few helpful monthly maintenance and safety tips to keep you safe and your bike rolling smoothly.
Tune up time
First and foremost, have a professional mechanic take a look at your bike before you take it out on the road or trails. A yearly tune-up by a professional will ensure all parts are in working order and that the bike is safe to ride. Plus, a mechanic can make recommendations to prevent injuries and costly repairs down the road.
Cleaning and maintenance
The most effective thing you can do is keep your bike clean and lubricated. Clean your bike using water, mild soap and a degreaser. Wipe down the frame, wheels and tires, just like you would a car. Use the degreaser on your chain and gears by spraying lightly and wiping thoroughly with a rag. Apply a synthetic lubricant to pivot points of moving parts and the chain. Allow the lubricant to settle and wipe off excess before your next ride. Excessive lube can cause more damage than good as it attracts dirt particles that can cause wear on the bike components.
Check all components
Check the tires regularly and brake pads. Make sure everything is tight. Before each ride, inflate the tires to recommendations printed on the tire and check for embedded items such as glass and small stones. Do the same for your brake pads. Embedded debris can wreak havoc on your rims. Check all the bolts and pedals to make sure they are snug. Be aware of any torque specification, especially on carbon fiber parts. They are usually stamped on the part itself.
Repair kits
Check your repair kit regularly. All cyclists should carry are a spare tube, patch kit, inflator or pump, multi-tool and chain tool. It’s a bummer to be out on that solo ride and realize you don’t have the necessary tools to fix a flat.
Identification and cell phones
It is always a good idea to carry personal identification and a cell phone, especially when you are riding solo. Never leave home without letting someone know what route you are riding and when you plan on returning home.
Sean Gilbert is an avid cyclist and has participated in several triathlons. He is also the coaching and training coordinator at Bike Authority. For more information, go to www.bikeauthority.com.
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In the Long Run: Can Racing flats give you a competitive edge
By Mark Shelton
In 1988, I purchased a pair of Nike Air Max shoes to use for my first marathon. Nike had recently introduced the Air Max and according to advertisements, it was created for a heavier runner than myself. I wanted the Air Max because of its extra heel cushioning. I reasoned more cushioning could only help my 26.2 journey. The thought of additional cushioning made me feel more confident about the race.
I had never run in racing flats. I always looked for the best price/value in a pair of running shoes, as well as the cushioned heel. The reason racing flats are called flats is they have little or no cushioned heel. So, until now, I stayed away from them.
Racing flats are lightweight running shoes designed specifically for road races. Traditional running shoes weigh between 9 and 11 ounces. Racing flats generally weigh between 6 and 8 ounces. Since racing flats do not have the extra cushioning, they are less durable than a traditional training shoe. But without a big cushioned heel, racing flats include not only weight reduction as a benefit, but also better foot-to-ground contact and power transfer. A better transition of power from the legs and foot off the road surface translates to improved running efficiency.
Today, I am finally beginning to understand and appreciate the benefits of racing flats. Without heel cushioning and the big heel in my shoes, racing flats help you s trike on your forefoot. According to the Newton shoe Web site, www.newtonrunning.com, “Striking on your forefoot is the most natural way to run. It is also the fastest and most efficient way to run.”
Watch good sprinters on the track. No one is pushing off his or her heels. To discover the benefits of racing flats try running barefoot. When barefoot you are striking on your forefoot, not landing on your heels. Racing flats increase your performance because they help your body improve efficiency and speed primarily by moving you off your heels.
I recently spoke with Wyatt Hornsby, winner of the Winter Buckeye Trail 50K.
“ I can’t wear racing flats because I’m too big (172 pounds.), but I wish I could," Hornsby said. “ I try to buy the lightest possible shoes for marathons, but even then I’m looking at about 11 ounces. A lot of guys I know who wear racing flats love them.”
Some research suggests surrounding your foot with the protection from a traditional running or training shoe could result in weak feet and ankles, reducing running performance and increasing risk of injury.
In the article “ Barefoot Running,” by Michael Warburton, Gateway Physiotherapy, Capalaba, Queensland, Australia (sportsci.org), Warburton writes, “Running in bare feet in long-distance events is evidently not a barrier to performance at the highest levels. Indeed, I will show that wearing running shoes probably reduces performance and increases the risk of injury.”
Not all runners are ready to run barefoot. Many still like the protection training shoes provide, such as basic protection from debris found along the roads. Racing flats provide all the necessary protection in a shoe, as well as the efficiency from running barefoot.
Mike Ryan, a local runner, has helped me to appreciate racing flats.
“I think racing flats may be a part of the competitive runner's arsenal of running shoes,” Ryan said, “as long they are used with care to decrease the risk of running-related injury.”
Ryan also suggests limiting your training in them. Speed work on a synthetic track will help a runner get used to the flats and ultimately help the runner decide if the flats feel right for racing.
“I've had some good experiences training in heavier shoes and wearing ultra-lite racing shoes at the key race times,” Ryan said. “If you've trained properly and avoided injury, racing flats can give you an edge.”
Some runners train in flats. Due to the lack of support and cushioning, racing flats are not recommended as a daily training shoe.
“When wearing that light of a shoe, there is a right place and a right time to implement them,” said Vince Rucci, owner/manager of Vertical Runner. “Racing flats should not be worn as an every-day training shoe. Your frame and biomechanics determine if you should be wearing a racing flat at any point in time whether at the track or running 5Ks to marathons,” he added.
It will be difficult for me to give up the mental comfort I get from that big heel on my training shoes. But the more I read about reducing running injuries and strengthening parts of the foot and body that traditional training shoes may not address, I get more interested in the benefits of racing flats. Plus, I’m interested in gaining more speed. Maybe it has been my shoes that have kept me slow all these years?
Mark Shelton started running in 1982. He ran his first marathon in Columbus in 1988. He has completed 14 marathons and six ultra distance events. He is a volunteer trail maintainer for the Buckeye Trail Association.
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| Shifting Gears: Spring Fever: Don't Compete Until You're Ready
By Charles Howe
“For every question, there is a simple answer – neat, plausible and wrong.” – H. L. Mencken (paraphrase)
Last spring, a local Category 4 cyclist faced the dilemma of whether to compete in an early-season race. On the one hand, he had not ridden more than two hours on the road during the off- and early-season, and had not raced since the previous August. On the other hand, the twin siren calls of competition and team companionship beckoned him to travel 75 miles to race on an unfamiliar course that would serve as the state championship road race later in the year. Ultimately, a specious claim would tip the balance in favor of going: a friend told him it was OK to race if his power output was “within 10 percent” of what he could produce at the same time the previous year.
Not too surprisingly, he was dropped on a steep climb and spent the rest of the race fruitlessly chasing the main group. Was the decision to compete the wisest possible use of time and energy in this case?
An informed choice
For both competitive and recreational cyclists alike, the combination of club/team loyalties plus springtime relief from the long darkness and bitter cold of the winter months form a powerful inducement to get out and take part. R ace and tour organizers take advantage of this, gambling against the higher probability of bad weather as they conceive and promote their early-season events, and with rider enthusiasm yet to be overtaken by fatigue and disappointment, turnouts can be surprisingly large. It would be convenient if the decision to race were so simple that it could be determined by a single number on a power meter, but at least in this instance, things were more complicated than that.
As an old saying runs, do you train to race, or race to train? The answer is a judgment call based on a careful assessment of numerous factors, including your fitness level in relation to other competitors, the competitive goals you have chosen, and your developmental status (younger and less experienced riders need to devote as much time as possible to developing aerobic capacity, and competing too frequently interferes with this).
Finally, a power-measuring system can indeed be used to evaluate fitness levels, but 10 percent is actually the approximate variation a mature rider can expect between peak performance and the lowest level of off-season fitness.
Finishing touches
So perhaps you’re persuaded to skip the season’s first several races and are wondering what to do instead. Well, our model of training periodization has called almost entirely for aerobic conditioning so far – at least eight to 10 weeks of consistent, steady-state “base” training, primarily on flat terrain, that culminated with some undulating endurance rides and hill intervals last month. For most recreational riders, this is about as far as any training program needs to proceed before getting out to some of the area’s many tours, but for competitive cyclists and more aggressive “performance” riders who frequently incur large oxygen debt by attacking hard, recovering and attacking again, a period of anaerobic capacity training is needed, within the following guidelines:
Such workouts should come only after aerobic fitness is as complete as possible, since the latter determines the basic level of performance. Once anaerobic training commences, it must be concentrated in a relatively short time, during which further aerobic conditioning is not possible.
Anaerobic training should take place in two-three workouts per week, each separated by 48-60 hours, with a very easy ride of 30-60 minutes in between, for a total of eight -12 workouts over a period of three to four weeks.
With respect to workout structure, the length of repetitions should fall within 30 seconds to three minutes; the precise duration is not as important as with the five-minute, maximal aerobic power intervals discussed last month. However, 10-15 ´ 1 minute seems to have become something of a de facto standard workout, with recovery just long enough (i.e., 90 seconds – three minutes) to prevent a large drop-off in power production the next interval. Terrain may be either uphill or flat, or a mixture of both, depending on the type of racing you intend to do.
One easy-to-moderate intensity ride of two-three hours is scheduled to maintain aerobic fitness, most typically on Sunday, at the end of the training week. Alternatively, anaerobic capacity can be built through training races, but structured, targeted training is more effective.
Race/tour-ready
There is one more aspect of preparation to cover: two-three weeks of coordination/specialization, which includes one or two training races (or races that are used for training) each week. The purpose of this is to put everything together in lower-key events and simulate the wide and rapid variations in energy output so characteristic of bike racing. For recreational and touring cyclists, specialty training might simply mean a gradual lengthening of Sunday rides until the distance of the goal event is reached.
Now you are truly ready for a competition/recovery period consisting of two races per week, interspersed with short and easy recovery rides. How long it lasts before a recover/rebuild period (as described in last August’s issue) is needed to rebuild form depends on the depth of the foundation you were able to lay down and maintain in the winter months.
The complete text of this article can be found online at http://velodynamics.net.
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Live to Tri: Running Fast Off the Bike
By Angela Forster
The ability to run quickly off the bike ironically begins on the bike. Given two equal runners, the person who is more efficient on the bike will run faster every time. More often than not, the limiting factor for anyone struggling to run off the bike is the amount of energy spent on the bike. Here are simple tips to help you come off the bike and perform to your running ability.
Bike Position.
Having an optimal position on the bike is critical to your run performance. For example: Saddle height is a critical adjustment. Riding with a saddle that is too low reduces power. Riding with a saddle that is too high reduces efficiency. Both are uncomfortable and can lead to injuries. Finding a bike that fits you translates into a faster bike split and a faster run split; due to overall efficiency of proper fit. Check out local bike stores for state-of-the-art bike fittings.
Cadence.
When pedaling, the muscular system produces power to propel you forward and the cardiovascular system delivers oxygen to working muscles, while removing waste products such as lactic acid. Keeping these two systems in balance will help you develop optimal cadence. Optimal cadence varies from athlete to athlete.
If you can maintain 80 plus rpms for your ride, then set a goal of 85-90 and see how much better you run off the bike. Higher cadence reduces your watts-per-pedal stroke. High cadence pedaling works your cardiovascular system more, but reduces the intensity of work for the leg muscles. You should train at different cadences. Specific targeted training at higher and lower than your race pace will pay off.
Nutrition.
Everything you eat or drink on the bike sets you up for the run. You want to think of grazing, taking small sips of fluid or small bites of fuel. You want to do this consistently throughout the bike portion especially for longer distance triathlons. This needs to be a tested formula that you have used in your training, in different conditions and on different terrains. You need to know what your sweat rate is and how much salt you need to take in based on the length on the event. All the training in the world will not replace a poor nutrition plan, which directly affects your ability to run.
Practice.
You have to train like you want to race. If you want to run a faster pace off the bike, then you need to incorporate that into your brick workouts, into your tempo workouts and make sure that your heart rate can maintain the pace for the actual distance you are racing. You can do all this by becoming more efficent on the bike and the run. You do not have to be the fastest runner to have a great run in a triathlon; the longer you go, the more strategy, pacing and patience is required.
As we begin to close in on the early race season, think about ways you can incorporate these tips into your training plan. Write down and track what you are doing so you can see where you were and where you’re going. Think about checking your bike fit – have an expert take a look. Work on developing a higher cadence. Pay close attention to your race-day nutrition and practice it. Don’t forget to test yourself – that way come race day you will be well-prepared.
Angela Forster is a United States Triathlon Level 1 Coach, USA Certified Cycling Coach and a NESTA Advanced Personal Trainer. She is a nationally ranked age group swimmer and a USA All-American Triathlete. Forster has been competing in triathlons for more than 10 years. Her accomplishments include: nine Ironman finishes (including Hawaii) and the 2006 Mohican 100-Mile Trail Run. For more information, coachaft@att.netor www.aforster.net.
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Living Fit: Are Erfofenic Aids Hip or Hype?
By Amy Jamieson-Petonic, MEd, R.D., L.D.
Most of the athletes I work with are looking for that “edge” or that one component in their training routine that puts them ahead of the pack. In many sports, less than one second could mean the difference between winning the race and finishing second. That never-ending search usually includes adding some type of ergogenic aid to their training program. An ergogenic aid is defined as any substance or strategy that improves athletic performance by improving the production of energy.
Athletes use ergogenic aids for a number of reasons, including improving performance, delaying fatigue, changing body composition and improving health. It is estimated that as many as 60 percent of all athletes use one or more dietary supplements or ergogenic aids.
Examples of ergogenic aids:
- Liquid carbohydrates
- Amino acids, multivitamins
- Antioxidants
Areergogenic aids safe?
The most important questions to pose with supplements – always: are they safe and are they effective? In most cases, there are no easy answers. Many times, more information is needed to determine safety and effectiveness and the risk-benefit ratio to the athlete. It is important to know that ergogenic aids are not under the same medical scrutiny as over-the-counter medications and prescription drugs.
Three supplements that have made recent news include Coenzyme Q10, probiotics and whey protein. Each of these has shown preliminary benefit to the athlete on some level.
Coenzyme Q10 (CoQ10): This lipid-soluble nutrient, also known as ubiquinone, is actually a lipid that acts like a vitamin. It is found primarily in animal products and in low levels in foods of plant origin. In the body, it is present in every cell, but found in highest amounts in skeletal and cardiac muscle. This nutrient appears to provide a link in the metabolic process that takes energy to all cells.
The level of CoQ10 produced in the body begins to drop by age 20, and the coenzyme is concentrated in the mitochondria, or the “powerhouse” of the cell. It plays a vital role in the production of chemical energy by assisting with the production of adenosine triphosphate, or ATP, the energy currency of the cell.
The latest research by Mizuno et al reviewed the role of CoQ10 supplementation on physical performance and exercise-induced fatigue in cyclists. Seventeen volunteers were selected and randomly assigned a placebo, 100-milligram or 300-milligram dose of CoQ10 for eight days. Physical performance was found to increase when subjects received 300-milligram doses, compared to the 100-milligram dose or placebo group. In addition, the group that received the higher dose did not experience mental or physical fatigue compared to the other two groups following exercise. The researchers concluded that the reason for the reduction in fatigue with CoQ10 may be due to its functions as an antioxidant or assisting in the metabolic process dealing with cellular energy.
There is no daily recommended intake for CoQ10. Doses of 30 to 300 milligrams per day have been used in clinical students with heart failure patients. This research is promising, but additional studies need to be done to determine the safety and effectiveness of this nutrient.
Probiotics: Probiotics are live micro-organisms that are similar to the beneficial bacteria found in the human digestive tract. Probiotics are available to consumers mainly in the form of dietary supplements and foods. When a bacterial infection occurs, antibiotics are prescribed as treatment. Antibiotics routinely destroy the harmful bacteria associated with illness, as well as good, or friendly bacteria.
Probiotics are being studied with athletes for their immune system benefits. Current research from the British Journal of Sports Medicine suggests that probiotics can improve the health of athletes by reducing the incidence, duration and severity of respiratory tract infections. The study investigated whether probiotics help endurance runners stay healthy. Dr. David Pyne and his team randomized 20 healthy distance runners to take capsules containing a probiotic lactobacillus fermentum or a placebo every day during their four-month winter training. Runners who took probiotics averaged only 30 days of respiratory symptoms during the course of the study, as compared to 72 days for the placebo group.
An easy way to obtain the level of probiotics in your diet is to consume foods with active and live cultures, such as yogurt, buttermilk, kefir (fermented milk-based drink), tempeh (fermented soy product), miso and sauerkraut. Two servings of plain, organic yogurt sweetened with fresh fruit or low-fat granola will provide the recommended amount of probiotics.
Whey protein: Whey protein is a collective term that describes a number of soluble proteins found in milk. Whey is the liquid portion of milk and during processing, whey proteins are concentrated and the fat and lactose are removed. Whey is found in dairy products and contains high amounts of B vitamins, selenium and calcium.
Research by Tang et al examined the role of whey protein on muscle hypertrophy in young men participating in a resistance training workout. The experimental group received a beverage of whey protein plus carbohydrate while the control group received carbohydrate beverage. Participants performed leg resistance exercises on one leg, while the other leg was rested. After exercise, participants consumed the carbohydrate beverage or carbohydrate beverage plus 10 grams of whey protein. The group that received the carbohydrate and whey protein had a greater level of muscle protein synthesis, which is supportive of positive protein balance indicative of muscle hypertrophy.
Obtaining the physical or psychological edge is very important to athletes at all levels of competition. Ergogenic aids can be one method of taking your game to the next level. That being said, good nutrition is essential for optimal performance. So remember to consume whole grains, fruits and vegetables when you are looking for ways to compete in your next excellent adventure.
Amy Jamieson-Petonic, MEd, R.D., L.D., is a registered dietitian, exercise physiologist and certified specialist in sports dietetics. For more information, visit www.amyjtiday.com.
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Form and Function: Stretching the Truth: Exercise Your Flexability
By Brynda Ivan, MA, MS
Flexibility (range of motion at a joint) is an essential aspect of fitness and health, allowing for pain-free performance of normal activities. In addition, flexibility is essential for good posture, stress relief and ease of movement throughout the lifespan. Levels of flexibility vary between individuals, due to both genetics and the amount of time spent developing range of motion. Anyone can improve their flexibility, and the best way to improve (or preserve) flexibility is through stretching.
For many years, stretching was considered to be an essential component of warming up for physical activity. It was thought to prevent soreness, reduce the risk of injury and improve performance. Recently, the benefit of stretching prior to vigorous activity has been challenged; it appears that the timing of stretching is highly significant. Research suggests that stretching prior to activity may not prevent soreness and injury, nor does it enhance performance. In fact, stretching prior to activity may increase the risk of subsequent injury.
An important distinction should be made between stretching and warming up, as the two terms are sometimes used interchangeably. Stretching can be included as a part of the warm-up, but stretching alone does not accomplish the goals of warming up.
Warming up is the process of gently preparing muscles for upcoming activity. This is best accomplished by moving the body at a relatively low intensity, in a mode similar to the planned activity. For example, walking or slow jogging would be a good warm up for running.
Stretching expert Tom Kurz describes the purpose of warming up as “increased awareness, improved coordination, improved elasticity and contractibility of muscles." Current research suggests that stretching during the warm-up may, in fact, be counterproductive to these goals.
Researchers at the University of Sydney (2007), after reviewing results from multiple studies, concluded that preactivity stretching is not an effective method of avoiding muscle soreness. Additionally, other studies have failed to demonstrate that stretching before activity results in decreased risk of injury (Shrier 1999, Ingraham 2003). It appears that overall fitness level is a more important factor for injury prevention than stretching (Gremion 2005), and that stretching may even decrease athletic performance (Ingraham 2003, Behm 2004).
Witvrouw et al (2004) and Gremion (2005) found that the risks and benefits of stretching may be specific to activity type. In sports that require flexibility or involve bouncing and jumping, like gymnastics, soccer and football (in which the muscle is subject to high intensity stretch-shortening cycles), stretching prior to activity may help prevent injury. However, activities that do not stress flexibility, or with more limited muscular stretch-shortening cycles (such as jogging, cycling and swimming), stretching is not likely to prevent injury.
Although scientists have stated that stretching prior to exercise may not be beneficial for injury prevention or decreasing soreness, flexibility remains an important part of fitness. Stretching can be effective for increasing flexibility even when it is not performed prior to activity; Beedle et al (2007) found no difference in levels of flexibility based on the timing of stretching (pre- or post-workout). Scientists now recommend stretching at the end of a workout, or as a separate activity (not preceding vigorous activity).
There are many different types of stretches, with various uses and levels of efficacy:
- Ballistic (bouncing) stretches use momentum to force a body part past its range of motion. Rarely used, this is more likely to lead to injury than increased flexibility.
- Dynamic stretching consists of slowly moving body parts in a controlled swing, taking them gently to the limits of range of motion. Never jerky or forcing a joint beyond its limits, it can be useful during warm-up for activities such as dance or martial arts.
- Active stretching involves assuming and maintaining a position with no assistance other than that of the agonist muscles. Useful for increasing active flexibility and muscle strength, this type of stretch can be difficult to hold. It is often seen in various forms of yoga.
- Passive (relaxed) stretching entails holding a static position with assistance from an external force. This force, rather than individual effort, brings the joint to its range of motion. Passive stretching is useful during cool-down, or for gently relieving muscle spasms, particularly after injury (always check with your doctor before stretching an injured muscle).
- Static stretching differs from passive stretching in that the individual’s effort brings the muscle to its farthest range and holds that position, rather than external force moving the joint. This type of stretching is useful during cool-down, or to increase flexibility.
- Isometric stretching is a type of static stretching; it increases flexibility more than either passive or active stretching alone. The joint is stretched to its range of motion, then the muscle is tensed while the limb remains in the stretched position. An example would be attempting to push your leg down while it is held up by a partner. Isometric stretching should not be performed before activity or by children (who have a higher risk of injury from this type of stretch).
- The most effective stretch to increase static passive flexibility is Proprioceptive Neuromuscular Facilitation (PNF). Combining passive and isometric stretching, the muscle is stretched passively, then contracted isometrically, then passively stretched again through the increased range of motion. PNF can lead to injury if performed incorrectly; use caution when learning this technique. Additionally, because it is strenuous, PNF is best performed as a separate exercise rather than as part of a workout.
Another approach to improving flexibility, as well as reducing pain and soreness, is Active Release Technique (ART). ART is not a type of stretching; it is a soft-tissue movement-based massage technique that can be helpful in the relief of sports-related soreness and injury. Administered by chiropractors or other trained professionals, ART can be utilized to treat pain and soft tissue problems, as well as other injuries.
Whatever your sport or fitness level, flexibility is vital to overall health and wellness. Not every type of stretching is appropriate for every individual; find the method of stretching that best meets your needs. Whether you take a yoga class, see a professional for ART, or include stretches in your cool down, remember that flexibility is an essential part of fitness for everyone.
Brynda Ivan, MA, MS, is an exercise physiologist and the clinical program coordinator for Summa Wellness Institute in Hudson.
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