Training with Technology
by Stacy Rhea

Back in the early 90s, when I began running to relieve stress, I had a simple gear arsenal: running shoes. And at that time, I bought whatever brand of running shoes that was on sale.

Fast-forward 18 years and my arsenal has grown to include digital technology (i.e. Garmin 305, GPS unit, iPod), running-specific clothing (i.e. dry fit tops, shorts and socks, as well as jackets and hats) and specific running shoes (Asics Kayano to support my flat arches).

Today, technology bleeds into every aspect of our lives and now it is infiltrating into every aspect of the sports running and endurance arena.

To gain a better understanding of just how these technological advancements work and how they can enhance sports performance, we turned to eight-time Ironman finisher Scott Forester to get the scoop on the latest gadgets and gear for 2008.

Forester’s insight is right on. From helmets to shoes, Forester details three specific categories that will help enhance your sports performance.

In recognition of our first men’s issue, we have profiled four hometown heroes, Olympian qualifiers to sports anchors to help inspire and motivate you as you begin your own athletic quest or to further inspire those who diligently pursue their athletic goals.

Men have different nutritional needs than women and our nutrition editor, Amy Jamieson- Petonic, MEd ., RD, CSSD, LD, addresses those needs in her article, Men’s Nutritional Needs from A to Zinc.

Balancing fatherhood with work and training can be a challenge. Multi-sports editor Angela Forester interviewed several male athletes who have found a way to balance their professional lives with fatherhood and training.

The advice and insight from local professionals and local athletes is invaluable. That is why we include their experience and knowledge in each issue. By heeding their advice, you can avoid the pitfalls of athletic defeat and turn your training and race-day event into a success.

Next month is our annual cycling issue. If there is something specific on your mind, please let us know so we can address what is of most interest to you.

Train smart, stay focused,

Stacy M. Rhea

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Profiles: A Sampling of Some of Northeast Ohio's Top Male Athletes

By Steve Schirra

If you think the only great athletes are the ones on billboards or in Nike commercials, then you certainly haven't met the plethora of athletes right in your hometown who have made significant athletic accomplishments. Take a look at four hometown heroes and get inspired to make your own mark on Northeast Ohio sports.

In it for the long haul

Joe Jurczyk
Age: 43
Occupation: Technical writer
Hometown: Brecksville
Sport: Ultramarathon

Brecksville resident Joe Jurczyk says his decision to start running was influenced by one man: fitness author Jim Fixx. After reading Fixx's "The Complete Book of Running" in 11th grade, Jurczyk says he joined the cross country team, thus beginning his running career.

In his freshman year of college, Jurczyk ran his first marathon. After finishing his second and his third, he was looking to try something new. And once again, Fixx had the answer.

"I read about ultramarathons through 'Jim Fixx's Second Book of Running,' and from there I decided to explore the possibility of running one," Jurczyk says. Some ultramarathons can run as long as 100 miles, so Jurczyk was definitely up for a challenge.

Jurczyk's first ultramarathon was a six-hour run near Dayton, where runners circled a quarter-mile track for as long as they could within the time limit. He completed the run with a newfound love for the sport.

"I liked the idea of being out there for a very long time," he says. "It was a lot tougher and a different strategy from running shorter distances, such as 5K, 10K and marathons."

This first race lit a spark for Jurczyk, and since then he has completed about 30 marathons and 30 ultramarathons. "I was drawn to the distance," he says, "and the challenge of pushing the body further than I thought could be done."

On his 30th birthday, Jurczyk founded the Buckeye Trail 50K as a way to turn people onto trail running. "I knew there were a lot of good runners in the area," he says. "It started as a low-key fun run."

Beginning with only 10 runners, the race now has to set a limit at 175 participants. "It was one of the first ultras in the area," Jurczyk adds.

After starting the Buckeye Trail race, Jurczyk has now founded the Burning River 100-Mile Endurance Run. Taking place this year on Aug. 2, the race begins at Squire's Castle in Willoughby Hills and ends at Falls River Squire in Downtown Cuyahoga Falls. A dream for trail-running enthusiasts, the race winds through the Cuyahoga Valley National Park, Cleveland Metroparks and Summit County Metro Parks. (More information at www.burningriver100.org.)

A veteran trail runner, Jurczyk suggests that runners interested in trying a race such as the Burning River first get some training done out in the parks.

"As long as runners are out on the trails and getting their 'trail feet,' so to speak, getting their ankles toughened up by running on roots and rocks, there's nothing wrong with running on a trail for your first ultra," he says.

He also suggests that interested runners try to make connections with other locals. "There is a large local ultra running and trail running community here," he says. "It's easy to make friends and build relationships."

Now 43, Jurczyk says he has turned his focus from competition to simply enjoying being active and directing races. "I'm more in it now for fun rather than serious accomplishment," he says.

While the "Book of Running" began Jurczyk's journey into sports, it is the dedication of other like-minded trail runners that drives him to continue. "There are a lot of people out there taking advantage of our natural resource," he says.

From your television screen to your local triathlon

John Telich
Age: 54
Occupation: Sports anchor
Hometown: EuclidSport: Triathlon

When he isn't rubbing elbows with the likes of LeBron James or Grady Sizemore, Fox 8 Cleveland sports anchor John Telich is doing some competing of his own. Beyond his work in television, Telich is also an accomplished local triathlete, with 23 years of experience.

"I had this longing to do something in the media and just have a good time with sports," he says.

Telich spent four years at Ashland College, honing his broadcasting skills in what he likes to call the college's "virtual sandbox," reporting for his college on a daily basis.

After graduation and working for a few local radio stations, Telich packed his things and took his first television job. "It was in the huge metropolis known as Rapid City, S.D.," he says. It was here Telich would develop a fondness for running.

"On my day off, we'd go into the Black Hills and I would bust out a nice long run in the beautiful setting," he says.

He would soon move to Cedar Rapids, Iowa, for another television job, and it was here that his racing career began, taking part in the Des Moines Drake Relays Marathon.

Telich took another job in Buffalo, N.Y., before eventually landing his dream job at Fox 8 in Cleveland. "It was so great to be able to come back home," he says. "I'm really fortunate."

All the while, Telich continued running marathon distances. He didn't get his first taste of triathlons until an injury set him back. "I was getting ready to run [the] Revco [ Marathon], and I tweaked my knee playing basketball," he says.

Instead of running the marathon, Telich participated in his first triathlon at the Perry YMCA because he thought the shorter running distance would be easier on his injured knee. He was sold on the sport.

"That was my first taste," he says. "I was literally hooked from that." He took part in his first half IM the following year.

At 5'9" and 190 lbs., Telich says he is not what one would call a typical triathlete. "It's almost like a linebacker doing a triathlon," he says. However, his triathlon career is long and varied, and he can remember the earlier years of Cleveland competitions.

"In the late '80s, early '90s, I remember Lance Armstrong raced in Cleveland," he says. "He was a pro triathlete when he was a teen."

Telich says his experiences as both an athlete and a sports anchor overlap, and he has a better understanding of the athlete's mindset. He says, "Just knowing you have the chance to train in those ways, it gives you a sense of empathy for the commitment of these athletes."

Almost 55, Telich says he will be an athlete for life and suggests others do the same. "I love getting out and running and lifting weights to keep my body as strong as possible," he says. He has also started a blog at www.triguyjt.blogspot.com for himself and other athletes, as a way to both encourage and entertain.

With his lifelong fitness goal, it's safe to say we won't see Telich on the sidelines anytime soon.

"First and foremost, I am going to do this until I can't do it anymore," he says. "I enjoy it that much, and it's that much a part of me."

Cyclist, father, lawyer

Paul Martin
Age: 35
Occupation: Financial adviser
Hometown: North Royalton
Sport: Cycling

Sometimes it takes years of trial and error to find the sport that we're most suited for – and sometimes it just takes the right roommate. In the case of North Royalton resident Paul Martin, it was more of the latter.

As a high school basketball player, Martin had wanted to play on his college team. But he didn't make it. "It turns out I'm a better cyclist than a basketball player," he says.

His roommate, an avid cyclist, got him started in the sport and by his sophomore year, he was already racing. By the next summer, he had won his first race in Cleveland.

Because his college was without a cycling team, Martin and his roommate started one, racing in places such as Kentucky and Wisconsin.After qualifying for collegiate nationals, he later qualified for the 1996 Olympic trials. He didn't make the team, but his hard work allowed him to qualify for a top-level amateur spot. He became the U.S. National Amateur Road Race champion in 1997.

Though he had ambitions to go to law school, Martin delayed those plans to try his hand at professional cycling. "It's probably a lot like minor league baseball," he says. "There just isn't a lot of money on the U.S. circuit."

Martin raced all over the United States including California and Arizona, and abroad in Mexico, Canada and Europe.

"I had always wanted to go to law school," he says," but I realized it was a once-in-a-lifetime chance to see the world and to see what I could do with cycling."

As a cyclist, Martin says he was more of a team player than anything.

"Although cycling doesn't appear to be a team sport from the outside, it really is," he says.

On the pro circuit, Martin realized he had achieved his dream and reached his maximum potential.

"It was an OK profession, but I wasn't a Lance Armstrong or anything like that," he says. "After a couple of years, I felt like I reached the limit I could reach."

He finally pursued his other dream: attending law school. But that has not kept him from his training and racing regimen. He currently races on the regional, semi-professional Texas Roadhouse Cycling Team.

With two children, Martin's workout has decreased in time, not intensity.

"When you are married with two children, you really have to be careful about your time," he says.

In the colder months, he cycles one hour per day, sometimes adding additional hours in the summer. He says his years in the sport allow him to train in this way.

"Once you've been in the sport for a long time," he says, "your body doesn't need as much muscle training. Younger riders need to put in some time and build up their endurance."

While his favorite training area in the winter is Tuscon, Ariz., Martin says there are many great rides right in his backyard.

"Many people think Cleveland is flat, but not in the Cuyahoga Valley," he says.

He often can be found riding through the CVNP in North Royalton.

"There are some great hills along the way," he adds. "For me, with limited training time, it's great for some major uphill riding."

For advice to new riders, Martin says that proper training is key.

"Stick with it and be patient – it's not always easy advice to take," he says.

Running with a purpose

Cleveland resident Fred Kieser wasn't exactly sure what the cross country team was when heard it announced in middle school, but he decided to join anyway.

"I though it would be running," he says," but it was harder than I thought it would be."

Kieser fondly remembers his team and thinks it helped mold him as an individual.

"I was always surrounded by good coaches and teammates that brought out the best in me," he says. "It wasn't just a social thing."

It's no wonder that he is now both a high school science teacher and a track and cross country coach himself.

"[Coaching] is definitely a good way to stay in the sport, and it's refreshing to work with young people who are going through the same learning curves I went through," he says. "As I get older, it's fun to see the energy of youth."

Kieser has worked hard to improve his running, and says after college he focused on road races and qualifying for Olympic trials.

"Olympic trials are a great thing for post-college athletes," he says.

And how did he fare? Kieser qualified not once, but twice, for both the 2000 and 2004 Olympic trials, meeting his goal. Though he didn't make the Olympic team, he was still honored.

"I never had any preconceived notions that I would make the Olympic team, but just qualifying for the trials seemed like a reasonable goal," he said.

Revved up about running, he makes a point of passing his enthusiasm along to both his students and beginning runners.

"I just want them to enjoy the sport so they'll consider doing it in college and beyond," he says. "I want them to learn that if you work hard and do things the right way, you'll get a reward from it.”

As a seasoned runner, Kieser has a lot of advice to offer novice runners. First, he says, it's important to join a local running club that matches your own ability level.

"It's a good way to get information about how to go about running marathons," he says.

And if you're too shy to join a team at first, there are other options:

"Do it with a partner, a spouse – don't try to do it alone," Kieser says. "Make appointments, run with friends."

He suggests starting out with short races, such as a 5K, before diving into a marathon, and remember to cross train on a bike or in the pool.

Kieser may not be as young as he once was, but he isn't giving up.

"As you get older, you lose your speed, and I'm tying to prevent that," he says. "I've already reached my peak, and I want to stay on top for a while longer."

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In The Long Run: The Importance of the Long Run in Your Training Program

By Mark Shelton

The importance of the long run in your training program is proportionally related to the distance you plan to race.

“Not everyone should train the same way,” said Jim Fixx, running guru and author of “ The Complete Book of Running.” “The kind and amount of training you do ought to be based on what you’re training for.”

The importance of the long run in training for a marathon is undisputable; however, its importance for runners preparing for shorter distances can be debated. Despite the distance you plan to race, the long run trains your body to burn fat, develops your mental confidence to compete and even helps increase your overall speed. This article will focus on the importance of the long run for everyone who runs.

Web sites and running magazines support the thought that runs more than 10 miles or runs lasting more than 90 minutes are long runs.

“The long run starts at two miles greater than the longest distance you have run in the last two weeks and builds one mile a week to 10 miles,” Jeff Galloway said. “ At that point, you’ll shift to running long every other weekend, increasing by two miles each time. Once you reach 18 miles, you increase by three miles every third week.”

The long run is an important part of your marathon program. How far you run and how fast you run the long run will vary and is based on your personal goals. In the early 90s, when I was actively training for marathons, I would run up to 20 miles for the longest long run and then try to do at least three runs at that distance prior to the marathon. All these runs were done slower than my expected race pace.

Today, distances longer than 20 miles are often part of marathon training and running some of the long runs at race pace can also be part of training. Galloway suggests that those with marathon time goals extend their capacity by running as far as 30 miles three to four weeks before the marathon.

Once you get to 10 miles, you start to obtain the benefits of the long run. And the benefits are numerous. I have already mentioned training your body to burn fat, developing mental confidence and helping to increase overall speed. Additional benefits include providing the necessary endurance to complete the marathon, strengthening the heart and opening capillaries, which help send energy to working muscles and flush waste products from fatigued muscles. Strengthening the leg muscles and ligaments are other physiological benefits. While these benefits are important, feeling good and having fun are two additional benefits.

Although building confidence, stamina, humility and mental strength through the long run is an exercise that may induce some pain, the runner comes away a better runner and a better person. This personal growth and increase in self-esteem stretches a person’s abilities. The long run provides valuable insights about personal reactions to obstacles and challenges. These are all helpful things runners need for successful racing.

Race strategies.

The long run is an ideal time to experiment with shoes, sports drinks, fueling strategies, pacing and other concerns that may arise, such as weather conditions: cold and heat. During long runs, experiment with new food and drinks, or try new shoes or socks. Experiment with clothing for heat control. Do not wait until the race to try something new.

Perseverance.

There are some important things to remember about the long run. Know and understand that long runs will sometimes be difficult to complete. One long run may seem easy while the next you may struggle in the later miles. Persevering through these difficult times will develop mental toughness, an essential skill needed in the marathon and in everyday life. Start the long run out slowly to conserve energy and remember that running at an easy pace reduces the possibility of incurring an injury.

Recovery

What you do after the long run also is important. Start with proper hydration, rest and good nutrition to restore what you depleted in the run. Then, get ready to go farther the next time.

Man to Man : How to Balance Work, Family, Triathlon

By Angela Forster

The best way to be successful, in any endeavor, is to model your strategy after someone who has already laid the groundwork. The following comments from the men who live the tri life will help those contemplating getting involved in triathlon, or any sport for that matter, as well as provide others with the insight and inspiration to continue their passion in the sport of triathlon.

Listen to what these attorneys, engineers, international buyers, bankers and business owners had to say about balancing their jobs, family and training.

What motivates you to participate in triathlons?

“To be active and healthy. To be together with like-minded individuals. To have an avenue to challenge myself physically and mentally.”

JB Burns, Medina, business owner, father of two: Kelsey, 6, and Laney, 5

“I am someone who needs a goal to keep me motivated and challenged and triathlons definitely do that.”

John Kneubel, Bay Village, engineer, father of two: Christen, 8, and Brennen, 10  

“As motivator to keep in shape, an escape flap from the daily grind. I love the friendliness of the tri community and the atmosphere of the races. It is the only sport I know of that has races with a Clydesdale division to suit my body style.”

Henk Stock, Aurora, International buyer, father of three: Remy, 5, and twins Lyla and Regan, 1

“I have found that I am a much better person due to the training. Triathlon has taught me patience and provides stress management. If you are going to swim, bike or run for endurance, you need to have patience to settle in and pace yourself for the duration of the event. That patience is definitely transferred to everyday life.”

Jay McAbier, Chagrin Falls, business owner, father of two:   Kyle, 7, and Carter, 5

“The health benefits are fantastic. It satisfies my competitive fire. The quest to find and accomplish goals is extremely satisfying. More than anything else triathlon has helped me become a better husband, father and professional.”

Eric Gibb, Avon Lake, computer consultant, father of two: Amanda, 18, and Andrew, 20

“I always have. I thought it was a good way to expose the kids to sports. I can remember my son Daniel at age 6 riding his training wheel-equipped bike around the transition area. Now Daniel is 13 and Zoe is 10 and they are both very active swimmers, and Daniel runs cross country. Tris have been a great way to have a common ground with them”.

Steve Parris, Rocky River, private chef, father of two: Daniel, 13, and Zoe, 10

“Triathlon has become a lifestyle for me and an outlet for built-up tension and pressure from my career.”

Joe Joseph, Shaker Heights, attorney, father of one: Gabby, 3

“I like the challenge of doing something very tough. I was a runner for many years and participated in marathons but this did not seem to be enough for me and I wanted more.”

John Sustersic, Olmsted Falls, buyer, father of two: Catherine, 18, and Christina, 16

“I do triathlons because I love the challenge of pushing my body to new limits. I love the intense focus it takes to complete a race. I love the endorphin rush. I can forget the daily stresses of life.”

Ben Norton, Avon, banker, father of three: Gretchen, 8, Katie, 5 and Benjy, 4

How do your children feel about triathlon?

“Alright, how do I feel about my dad being a triathlete,” 18-year-old Amanda Gibb said. “My dad is a super hero to me pretty much. He does all this stuff that I couldn’t even push myself to do. It is amazing that my dad, who is going to be 41, is still up and running, swimming and biking for hours on end. I am proud of him for putting forward all his effort to do his best and he does a great job at it. Let’s just say I look up to my dad.”

“They have come to enjoy the events and what they stand for. They appreciate the work put in during training equals results on race day. They love traveling to far-off events and watch the calendar closely as the “A” races become near.” - JB Burns

“My kids like to cheer me on at the races. They think I am silly riding my bike in one place. They lift weights with me. They don’t understand why I don’t bring home a trophy after every race.” - Ben Norton

“I would love for my child to grow and develop with triathlon being a part of her life. She is only 3, but already gets the idea. She loves her bike, loves to go running in the baby jogger and is already trying to swim her heart out.” - Joe Joseph

“I have two boys ages 8 and 10. They did their first triathlon this past summer and loved it. They can’t wait till next year.” - John Kneubel

“My twins are only a year old so too young. My eldest is 5 and likes that Daddy does races as she calls it.” - Henk Stock

“My kids, Kyle, 7 and Carter, 5, are very supportive and excited about triathlons. After watching the 2007 Ironman World Championships on NBC, both boys began running around the pool table for their triathlon training. After a quick calculation, we determined that Kyle stopped 800 yards later. That’s a lot of laps around a pool table.” - Jay McAbier

What do you hope to teach your kids from triathlon?

“I believe athletics is vital to the growth and healthy development of any child. Athletics teach individuals, and especially children, how to work as a team, how to care about your body and how to over come adversity. Triathlon encourages discipline, promotes mental toughness, provide a basis for setting goals, achieving them and how to deal with failure when you fall short in your goals. I hope my child learns every bit and more from triathlon.” - Joe Joseph

“I want to demonstrate that following your dreams is important and that ‘dreams and dedication make a powerful combination’ - author unknown. If you face your fears and weaknesses in life, then you can overcome them and actually change a weakness into strength. Ultimately, I believe that life is about growing as a person. Triathlon and its differing challenges help me continue to grow.” - Jay McAbier

“I want my children to know anything is possible with determination and work. They know triathlon is not easy; they both long for the day in which they can begin their triathlon journey. I like the aspect of triathlon that it is a sport they can do for a lifetime.” - JB Burns

“Doesn’t matter if you win, as long as you have fun along the way and give it your all.” - Henk Stock

“I first started to do marathons and triathlon to teach my kids the idea of commitment and sticking to what you started – not quitting. Along with doing this event you also have to pay attention to health and nutrition. My kids see me eating healthier and taking better care of my body.” - John Sustersic

“Anything is possible, leading a healthy lifestyle, setting and achieving goals. I am glad they were there for my first Ironman finish.” - Eric Gibb

“Triathlon and swimming teaches them health and fitness are cool and to work toward their goals.” - Steve Parrisu

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. She 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, e-mail her at coachaft@att.net or visit www.aforster.net.

Hill Training: Getting Back in the Saddle for Spring

By Charles Howe

According to the calendar, spring arrives March 20, but a more practical demarcation is March 1, when average daily high temperatures reach 40 degrees and it continues to warm at a rate of 2.6 degrees per week until the second week in June. Also by this time, more than two hours of daylight will have been recovered since the winter solstice, but here the upswing is inevitable and even more dramatic, with more than 19 minutes gained per week.

There can be wintry relapses, of course, despite these trends, but for the most part, March is when outdoor training begins in earnest, so this month we’ll discuss your conversion from Basement Beast to Road Warrior.

Transitioning outdoors

No matter how road-realistic your stationary resistance trainer is, there will inevitably be an adjustment period when you begin training outdoors, but it need not require more than a few days, since the resulting adaptations are mainly neuromuscular in nature, and occur quite rapidly. So start off at the same weekly volume you so diligently maintained through the winter (right?!), but make sure the first few rides on the road are a bit shorter and easier than a typical indoor session and on flat terrain.

By the end of the first week (or even sooner), the peculiar leg sensations typical of the transition back to the road should have dissipated and you’ll be ready to build aerobic fitness beyond what was possible indoors as both daylight hours and temperatures continue to rise; increase weekly training load steadily by 10 percent throughout March, whether you assess volume by hours (simple and practical), or with a power-measuring system and analysis software such as TrainingPeaks (sophisticated and precise).

Beginning in the second week back on the road, include a 90-minute tempo ride over rolling terrain, then add another the next week. Choose a route where the hills are neither too long nor too steep, such as West River Road, north of Valley City. Don’t attack each gradient too hard, but rather try to maintain as smooth and steady an effort as possible both going up and coming down.

Heading for the hills

By April, with a solid four weeks of road training and a weekly load of eight-plus hours, you’ll be ready to up the intensity somewhat, swapping out the rolling-terrain tempo rides for a session of hill intervals during the week and a Sunday ride over truly hilly terrain. The rest of your training week should consist of three to four flat-terrain, steady-tempo rides of 90 minutes to two hours, plus a very easy 30-minute recovery ride.

For the former, give this loop ( Course 1) in North Royalton a try. If your riding access to the road from home is limited and you must drive out, you might use Bonnie Park as a starting point (located on the Valley Parkway just south of Pearl Road) where there are restrooms and a source of drinking water. From there, head east on the parkway for about 5½ miles. The circuit begins with a left turn (northbound) on Bennett Road, then turns right on to Akins Road. (eastbound). By the time you reach Ridge Road, where you turn right (south), a total of 238 feet have been gained in 0.77 miles (an average grade of 5.8 percent), but this is somewhat deceiving; after the initial 0.31 mile, 3 percent approach on Bennett, the remaining portion on Akins averages a challenging 7.5 percent. Best of all, the grade is quite even, increasing steadily until the end, and although no great technical skill is required, you must make the right gears choices at the right time in order to pace yourself correctly and avoid “blowing up” (fatiguing from lactic acidosis) before the top. As you return to the starting point by turning right (west) on the parkway, be certain to exercise due care on this fast descent, even if this section of road is familiar to you, since conditions may have changed since the last time down – and fully heed the stop signs at the parkway/Bennett intersection (base of climb) as well as at Akins/Ridge (top of climb).

This uphill section of this course is useful for Level 5, or maximal aerobic power intervals (i.e., requiring five minutes), which are scheduled at the end of a period of aerobic base training. The downhill portion, on the other hand, takes about 3½ minutes – just about perfect for the recovery interval. On the way back, you might throw in 2-3 x 5 minutes on the flat stretch of parkway between Royalton Road (S.R. 82) and Bonnie Park. The work intervals should add up to 25-35 minutes in five to seven repetitions total. If using a power-measuring system, you’ll know you’ve paced yourself correctly if you can gradually increase power output throughout each interval and if the last interval is just about the same wattage as the first.

Although it lacks a sustained climb as long as Course 1, the Brecksville Metroparks circuit (Course 2) offers a morecomplete workout. After starting from the entrance to the Oak Grove Picnic area, turn right on Meadows Drive, a curvaceous, up-and-down section of road that will give your technical skills a thorough test, then comes a 45-plus mph descent on Chippewa Creek Drive, followed immediately by a 0.4 mile, 6.6 percent climb back up to Oak Grove. There is a total of 459 climbing feet per 4.08 mile lap.

The full text of this and other “Shifting Gears” columns, including background articles on training levels and periodization, can be found online at http://velodyna 2mics.net.

Men's Nutritional Needs from A to Zinc

Antioxidants can help rid your body of free radicals

By Amy Jamieson- Petonic, MEd., RD, CSSD, LD

Pick up any newspaper or magazine at the supermarket or health food store and the first thing you see is a picture of a female touting how exercise and good nutrition has helped her lose weight and change her life. Well, this edition is different. This edition is written to address the nutritional needs of a different gender: the magnificent male. 

Men and women do have different nutritional needs and these differences will impact how well a male performs on and off the course. Antioxidants are the buzz word that many hear, but few understand. Consumption of whole foods and supplements containing antioxidants are an important part of a healthy sports diet and need to be addressed to get the most nutritional bang for your buck with your current exercise program. 

The primary role of antioxidants is to fight free radicals, chemicals produced by the body that cause irreversible damage to cells. Free radical damage has been associated with cardiovascular disease and certain forms of cancer.

In addition, antioxidants may have a role in athletic performance. Vitamin A, vitamin C, vitamin E, selenium and zinc have received the most attention with regard to overall health and performance. 

Vitamin A/Beta-carotene:

Beta-carotene is a part of a family of more than 600 compounds known as carotenoids. When a food with beta-carotene is consumed it is converted to vitamin A in the body. Foods high in beta-carotene include carrots, sweet potatoes, cantaloupes, pumpkins, apricots, spinach, broccoli, collard greens and kale.

Foods high in beta-carotene destroy free radicals and can help reduce the process called lipid peroxidation. Lipid peroxidation occurs after intense exercise and causes the creation of additional free radicals, which are associated with muscle soreness. Therefore, foods high in beta-carotene will help reduce muscle soreness, allowing you to recover from exercise more quickly. Vitamins, minerals and protein have suggested tolerable upper intake levels, which have been created to determine the highest level that can be consumed safely .There is no tolerable upper level for beta-carotene, but the Daily Recommended Intake (DRI) of 2,500 International Units per day from supplements is considered safe. My first choice would be to consume a large carrot, which would provide about the same amount. 

 Vitamin C: 

Also known as ascorbic acid, this vitamin cannot be synthesized by humans. Vitamin C has numerous functions, including the formation of collagen, wound healing and promoting the immune response. Vitamin C prevents free radicals from destroying the outermost part of cells, which may protect against exercise-induced tissue damage. Foods high in vitamin C include citrus fruits, tomatoes, kiwis, potatoes, strawberries and red peppers. The DRI is 90 milligrams per day. Research has shown that supplementing with 500 milligrams of vitamin C per day reduces the risk of upper respiratory infections. Try training with a cold, and you’ll understand how difficult it can be.

Vitamin E:

This vitamin is found inside the muscle cell and acts like a scavenger, picking up free radicals and assisting with their transport out of the body. Sources of vitamin E include vegetable oils, avocados, olives, wheat germ, nuts and seeds. Research study findings from vitamin E have received mixed results. Some studies have shown reduced muscle damage and free-radical production, as well as improved oxygen-carrying capability with vitamin E supplementation.

Other studies have not been as positive. Triathletes given two months of 800 International Units of vitamin E supplements daily showed higher levels of homocysteine levels, a marker for cardiovascular disease. The DRI for vitamin E is 30 International Units. If you do consider a vitamin E supplement, make sure to choose the d-alpha tocopherol, the natural form of the vitamin. The body absorbs and retains twice as much as the synthetic version.

Selenium: 

This mineral works with vitamin E to prevent the formation of free radicals and produces glutathione peroxidase, a protein that prevents oxidative harm to cells and tissues. It plays a critical role in boosting your immune response to harmful bacterial and viruses. Food sources include chicken, salmon, halibut, Brazil nuts, egg yolk, whole grain bread, brown rice, oatmeal, wheat germ and nuts. The DRI for selenium is 55 micrograms. It is easy to obtain adequate selenium from a well-balanced diet. The upper level for toxicity is 400 micrograms, which can lead to gastrointestinal distress, irritability and fatigue. Some research on selenium has shown that it reduces oxidative damage following extended aerobic activity, but did not impact performance. 

Zinc: 

This mineral is involved with numerous metabolic reactions in the body, including regulating growth and immunity. Zinc assists with the transport of lactic acid out of the body during exercise. Lactic acid build up is one of the reasons that muscle fatigue can limit frequency, duration and intensity of exercise. Food sources of zinc include meat, seafood, whole grains and mushrooms. The DRI of zinc is 11 milligrams per day. Consuming dosages greater than 20 milligrams per day may interfere with copper absorption, calcium metabolism, reduce HDL (good cholesterol) levels, and impair thyroid function.

One research study was done in Turkey that looked at the relationship of zinc supplementation on thyroid hormones and testosterone levels.

Ten subjects received 3 milligrams of oral zinc sulfate along with their regular diet. Thyroid and testosterone levels were assessed at rest and after bicycle exercise before and after zinc supplements were given. Results indicate that thyroid hormones and testosterone levels decreased after exercise before supplementation and were higher after four weeks of zinc supplementation. From this study, it was determined that zinc supplementation may be beneficial to performance.

Antioxidants play a key role in meeting the nutritional needs of men. Antioxidants assist with preparing the body for exercise, as well as promote active recovery. Consuming foods high in these vitamins and minerals will not only improve your training program, but will also improve your overall health. And who knows; consuming a diet high in antioxidants just might get you on the cover of a magazine at the supermarket.

Amy Jamieson- Petonic, MEd., R.D., CSSD, L.D, is a registered dietitian, exercise physiologist and certified specialist in sports dietetics. Fore more information, visit www.amyjtoday.com.

By Kris Lewandowski

To get fast, think fast! Many athletes believe their only hope of getting faster is by increasing endurance and mileage. Speed is ultimately the sum of power and efficiency.

The off-season, typically the winter months, is the time to identify and train the elements that increase efficiency and improve power. The result is a great performance base when it comes time to increase endurance training.

Plan this time of year to focus your training on mechanics, strength and generating greater force. Typically the emphasis would be in that order. Identify mechanical deficiencies and then train muscle memory while improving functional strength to increase efficiency. At that point begin to increase force and power to drive the motion. This article outlines the training in reverse order to allow for visualization of how each is interrelated.

Generate greater force

Force is needed to put the body in motion. The hamstrings, glutes, quads and hip flexors are the primary muscle groups used to generate force. When selecting exercises, remember the objective: to move. Choose exercises that put the body in motion, teaching muscle groups to work together.

While isolated exercises improve individual muscle strength they are not as effective when relating to performance. Focus strength routines on compound exercises, such as squats and lunge variations, step-ups, etc. Use hamstring exercises that are movement-based and require the glutes and core to be activated during the exercise as well. Using several muscle groups will create a stronger, more specific motion. The result is greater force and a stronger working relationship between muscle groups. While training, be aware of the proper posture, mechanics and tempo of each exercise. This approach will ensure maximal results from strength and power training.

Increase strength

Harness new levels of force into actual motion with functional strength. Ultimately an athlete can only use as much power as they can stabilize. The ankle, knee, hip, core and shoulders are potential points where energy may leak out. Instability in these areas equates to loss of power.

When building functional, stabilizing strength, do so with a two-pronged approach. First, increase muscle strength with resistance exercises. Target small muscle groups during strength training to stabilize joints and improve posture.

Second, improve muscle interaction or body awareness with balance and stability training. Single-leg balance exercises and training on unstable surfaces are methods of improving body awareness, known as proprioception.

Training the same exercises with eyes closed will increase the demand of the nervous system and is a great advanced alternative. This combination of training creates stable joints capable of withstanding the force generated by large muscle groups. The result is less energy lost in every stroke or ground contact.

Fine-tune mechanics

Strength and power are only as beneficial as the efficiency of the motion. Mechanical efficiency can be developed with positive repetitions of drills that train muscle memory of the perfect pattern. It is difficult to think and make adjustments during actual training.

Use the warm-up phase of training as an opportunity to become more efficient and get faster. Body position, timing, rhythm and tempo of warm-up drills groove the pattern used during training and performance. Focus points for running include posture, ground contact, leg drive and arm swing.

Posture

Solid core posture creates the foundation to stabilize the hips and create a more effective leg drive.

Ground contact

The pattern of leg drive should emphasize a down and back motion, allowing the ground contact to go with the motion (think the arm on a wheel of a locomotive) instead of landing against and stopping the motion.

Leg drive

Once on the ground, full leg extension is reached by “pushing” off the ground rather than “pulling” off the ground. This action will produce a longer stride, as stride length comes from the back side leg as a driving force rather than reaching with the front side leg.

Arm swing

Finish with synchronized, fluid arm swing, allowing energy to transfer into motion.

Again, think fast! Every element of your training provides the opportunity to improve power and efficiency. Identify and interrelate each area of your training, from warm-up to functional strength training, to build a foundation for speed. Build your strength base during the off-season and enter the spring running strong, powerful and fast.

Kris Lewandowski is president and director of performance at the Sport Performance Institute and a professional member of the National Strength and Conditioning Association. Kris earned his exercise science degree from John Carroll University. Developing athletes since 1997, Kris has worked with a spectrum of athletes and teams at the professional, collegiate and high school levels. A recognized speaker at conferences and sports medicine seminars, he is a performance consultant for teams at the University of Akron, Cleveland State University, Ashland University Notre Dame College, John Carroll and many high schools throughout Ohio. Contact Kris at 330-239-2625 or www.trainatspri.com.

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