February
17
2010
Sometimes the thought of getting up early for yet another workout sounds horrible, and so we look to a cup of ‘jo to inspire us. Caffeine is likely the most widely used stimulant for that purpose. The average caffeine consumption in the U.S. is approximately 200 mg per day (1 mug of coffee). 10% of caffeine connoisseurs ingest more than 1000 mg per day!
It has no nutritional value, but it is often referred to as a nutritional ergogenic aid (i.e., an external aid that improves performance). It is absorbed quickly, and potentially affects all systems of the body since it is absorbed by most tissues. Its positive effects include sharpened focus/alertness and glycogen sparing through the augmented use of body fast as a source of fuel. Are you still baffled as to why there is a Starbucks on every block in every major city!
The question still remains: To caffeinate or not to caffeinate?
In the 1970’s studies suggested caffeine enhanced endurance performance. The studies suggested caffeine triggered the release of body fat to be used as a fuel source. Stored carbohydrates (glycogen) is in limited supply in the body, and your body’s preferred source of energy, so preserving it would therefore increase performance.
In the 1980’s studies found that caffeine did not alter exercise metabolism! Although, those studies did not actually measure performance… go figure.
Recent work has turned the scales yet again in favor of caffeine’s ergogenic effects. Specifically, 3-9 mg of caffeine per kilogram of body weight about one hour prior to exercise has been shown to increase performance. In practical terms, a person weighing 150 pounds should consume 200 mg of caffeine, which is equal to about 1 mug of drip-percolated coffee. These studies observed well-trained or elite athletes however, so the interpretation is a little fuzzy for the weekend warrior.
There are cautions and limitations, of course:
***Caffeine improves performance for events that last approximately 5 minutes at 90-100% intensity. Sprint performance, on the other hand, is not improved. The reasons for this are still relatively unknown.
***There are also side effects of caffeine ingestion that may outweigh the benefits: anxiety, jitters, inability to focus, insomnia, and irritability to name a few.
If you still want to ride the caffeine train, then know that the optimal dose is 3-6 mg/kg body weight. Side effects are minimized at this dose, and for the elite out there, urine levels are legal at this dosage.
My professional opinion: Experiment! You may be one of the lucky ones who gets to fill his/her water bottle with Columbian Bold. More than likely, the dehydration, increased bowel movements, increased heart rate and body temperature, anxiety, and irritability will not prove to be helpful when standing at the starting line of your next marathon.
January
26
2010
Tim Hola, 11 time Hawaii Ironman finisher, Timex Team member, and one of Outside magazine’s 2008 “Fittest Real Men in America” presents: The Trying Times of Triathlon–Managing work, family, and training.
Tim joins an elite lineup of coaches, athletes, and therapists for the first annual Colorado Endurance Conference on March 13th @ The Denver Athletic Club!
January
21
2010
3 sets, 15 reps, 2 days per week, for 6 weeks, and then change ever so slightly and repeat. Does it work? Yes. Is it fun? It is for Type A automatons. I prefer a bit more rebellion in my routine. Maybe it’s because I jump through enough hoops in a day and I prefer not to do the same thing during my precious personal time. So I stopped!
Why commit to something you disdain? Think of your workday like a school day in third grade. Cursive writing for 40 minutes, and then spelling, and then environment class, and then… Ever see a child get bored with recess? Some of you have, yes, I know. But most kids don’t. You know why? Because it’s the one time of day that they do whatever they want to do! And do they play on the monkey bars the entire time! NO! They run constantly from 4-square, to tag, to the slide, back to 4-square, and they don’t stop, and they laugh the entire time! Do that!
January
18
2010
Finally, a panel discussion on running barefoot! Is it good for you? How do you start? Who should and shouldn’t do it? Scott Poston will pose objective pro and con questions to Jim Hooper–Physical Therapist & Personal Trainer, and Alan Culpepper–2 time Olympic runner and shoe store (Solepepper Sports) owner at the Colorado Endurance Conference on Saturday, March 13th. Submit your questions to be asked at the discussion!
December
31
2009
Jim Hooper, Licensed Physical Therapist and Certified Personal Trainer is scheduled to present at the March 13th Colorado Endurance Conference. Jim will be presenting The Missing Workout: What you’re not doing may be inhibiting you!
Jim has 20 years of experience in the field of sports injury treatment/prevention and general wellness. He has participated in numerous endurance events and utilizes his rehabilitation expertise to provide a unique insight into the training program of an endurance athlete.
Sign up is only $85. Click here to register!
December
23
2009
Bob Seebohar recently agreed to present his new book, Metabolic Efficiency Training, at the Colorado Endurance Conference on March 13th next Spring! Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and most recently served as a sport dietitian for the US Olympic Committee. Bob traveled to the 2008 Summer Olympic Games as a sport dietitian for the US Olympic Team and the personal sport dietitian for the Olympic Triathlon Team.
Bob has a bachelor’s degree in Exercise and Sports Science, a master’s degree in Health and Exercise Science and a second master’s degree in Food Science and Human Nutrition. He is a registered dietitian, exercise physiologist, Certified Strength and Conditioning Specialist and a High Performance Triathlon Coach.
Bob will be speaking at the Colorado Endurance Conference on March 13th @ 9 AM in the Grand Ballroom at The Denver Athletic Club. Registration is available at www.active.com. The focus of his presentation will be his new book, Metabolic Efficiency Training. Learn how to conserve precious carbohydrates, burn more fat, and get to the finish line faster and stronger! Bob will be available to sign copies of the book as well!!
December
9
2009
June 5, 2010, Sprint Triathlon of the Year! Registration is capped, and fills, so sign up soon…
Checkout the website or go straight to registration!
Here’s a classic picture from last year’s event, taken by Ross Bothwell of Elegant Images & Photographs.
December
7
2009
…on Endurance Training, Nutrition, Equipment, and more (’er less). Come to the Colorado Endurance Conference on March 13th!
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December
1
2009
Cross-Country Skiing is about the best workout you can do in terms of cardiovascular conditioning, functional core training, balance, coordination, muscle endurance, low-injury risk, and general return on investment. Are you impressed yet?? It’s also about the only way to access the most remote and beautiful vistas of Colorado’s Rocky Mountains.
Cardiovascular conditioning is defined by many variables. For the purpose of this article, the “cardio” portion of that term is most notably defined by heart function— the strength of your heart to pump more blood with fewer beats. The “vascular” portion of the term refers to your ability to transport blood and oxygen. As you get in better shape you build a greater framework of capillaries (tiny arteries) that transport blood and oxygen to the deeper crevices of your trained muscles. The harder you work the greater the cardiovascular demand and therefore
November
18
2009
I am tired of this complaint: “Running is bad for your knees”. Really? Are you sure? I know you have heard this; maybe you’ve even said it. I have a different point of view: Running is bad for your knees but only if you abuse them! Mistreat the sport and in turn mistreat your body.
More is better—with oxygen, love, peace . . but NOT running. The same is true for plenty of other healthy habits: too much iron in your diet leads to iron overload; Drink too much water and suffer water poisoning! Some is good, more and more and more is not better. Yet, people insist on pushing themselves until something breaks, and then blame it on the sport.
Let’s run the facts. The risk of injury is higher when running, true. But, consider why. The increased injury risk is caused by impatience (i.e., pushing the speed and/or distance beyond what your body is trained for). Yes, running produces higher ground reaction forces (i.e., impact forces) than
