On July 9th, 2011, client Ernest Hale and I completed the 120 mile, Triple Bypass from Evergreen-to-Avon, Colorado.  I usually chronicle my adventures and go on and on about the ride and the challenges encountered along the way, etc., etc.  But what really made an impression on me about this ride was Ernest’s commitment.  I remind you again, the ride was very tough.  It was a long day in the saddle and the as the day wore on and the mile accumulated, the climbing began to get very difficult.  By the time I finished, I was extremely tired.  I couldn't help but think about Ernest all day and how he was doing with the mileage, elevation, and the altitude (see chart below).  Later that evening, I finally heard from Ernest and one of the great pleasures of a coach is to hear, in the voice of someone you gave a little advice to from time-to-time, be so excited about accomplishing their goal.  My help was minuscule compared to the the months of hard training, preparation and determination Ernest put into this challenge.  He was so excited that he finished and I was so proud to experience his exuberance.  Congratulations Ernest!

The Triple Bypass Ride began in 1988. “The demand for the traditional Triple Bypass Ride continues to grow as it provides cyclists with an unparalleled challenge,” said Jenny Anderson, Co-Ride Director of the Triple Bypass Ride.  Riders from across the country will attempt 120-240 miles over three of Colorado’s highest paved passes: Squaw (11,140 feet), Loveland (11,990 feet) and Vail (10,560 feet). Riders will begin in Evergreen heading west to Avon on Saturday and return East from Avon to Evergreen on Sunday.  Not only does this ride offer up awe-inspiring views of the Colorado Rockies and the Continental Divide but it gives back to charities and communities along the route. 

Course Profile...... click here.

In my opinion, the 2011 edition of the Tour de France was the most exciting in years.  The 86 hours, 22 minutes and 22 seconds it took Cadel Evans to win the race  is roughly the amount of time I spent on the couch watching the race.  This year’s race made me think of past TdF races and all the speculation and negative publicity regarding doping and the sport of cycling. However, the 2011 version might have been the cleanest in nearly two decades.  In reviewing the post-stage data, times were slower and power was back to its predicted normal human physiologic performance levels.  It is estimated that to be a Tour de France rider, cyclist in the peloton must be able to sustain power in the range of 5.4-5.7w/kg for 30 minutes or greater.  The leaders in the Tour often are able to generate 5.9-6.1w/kg.  In past TdF, mainly due to use of EPO and the illegal practice of blood doping, that window has been expanded to superhuman feats of greater than 6.4w/kg. Lance Armstrong once banged out an astounding 6.7w/kg on Alpe d'Huez. 

Another noticeable change in the TdF is the French cyclists are back.  For nearly 15 years, the strict French anti-doping agency, because of their stringent testing, held back the majority of their cyclist from participating in the drug culture that surrounded professional cycling.  As a result, the French disappeared from the race. Now, the playing field has been leveled.  No longer are certain riders able to consistently dominating the race.  No longer do riders go off the front on mountain stages with incredible surges of power.  When riders attack, the peloton usually and patiently reals them back in or cuts into their advantage.  

All the above examples of the "new Tour de France" is directly related to the Biological Passport Program implemented in 2008 to clean up the sport of cycling. Also referred to as the Athlete's Passport Program, this test establishes a baseline pattern for various hematology parameters.  Any change in the athlete's blood blueprint is flagged as a possible use of EPO and/or blood doping.

I like the newer version of the Tour de France, the best cycling event in the world and the Biological Passport Program.  I think Cadel Evans is a worthy champion.  I look forward to the new generation of cyclist, a clean sport, a new couch, and many more exciting TdF to come.

See the list of doping cases in cycling.   

What are antioxidants good for? Should I get antioxidants from food or from supplements?

Janelle - About.com User

Answer: Antioxidants are substances that may protect cells in your body from free radical damage that can occur from exposure to certain chemicals, smoking, pollution, radiation, and as a byproduct of normal metabolism. Dietary antioxidants include selenium, vitamin A and the related carotenoids, vitamin C, and vitamin E, plus various phytochemicals such as lycopene, lutein, and quercetin.

You can find these antioxidants in many different foods; there are large amounts of antioxidants in fruits, vegetables, nuts, and whole grains. There are smaller amounts of antioxidants in meats, poultry and fish.

Since antioxidants can protect the cells in your body from damage, consuming foods rich in antioxidants may be good for your heart health and may also help to lower your risk of infections and some forms of cancer. The best way to increase your antioxidant intake is by eating more fruits and vegetables; they're rich in many nutrients and fiber along with the antioxidants, and they're usually low in calories.

Antioxidants in Supplements

Just about any antioxidant you can find in your food is also available as a dietary supplement, but research doesn't indicate much benefit with the use of antioxidant supplements. While research supports increasing your intake of dietary sources of antioxidants, the results are not as impressive when the individual antioxidants are extracted and studied alone. They often show impressive results in laboratory studies (test tubes, lab dishes and sometimes in lab animals). However, when antioxidant supplements are used in human clinical trials, the results for disease and death prevention have been disappointing. One exception was the National Eye Institute study of age-related eye disease, which suggested that a combination of antioxidants reduced the risk of developing advance stages of age-related macular degeneration.

Some antioxidant supplements may be detrimental to your health when taken in large doses and may interact with certain medications. Large amounts of vitamin A supplements may cause birth defects when taken by pregnant women, and may increase your risk for cardiovascular disease and cancer. Large doses of vitamin E (over 400 International Units (IU) per day) have been associated with a possible increase in overall mortality. This doesn't apply to a typical multivitamin supplement; the amounts of vitamins A and E included in multivitamin tablets are in small doses, and are okay. But if you're thinking about taking larger amounts of any antioxidant supplements, you should speak with a health care provider first.

Posted on February 27, 2011 by CTS

To go or not to go, gluten-free that is. For many people that seems to be the question right now. We’ve all seen articles about gluten and fluten-free diets, and as a sports nutritionist, we get the question all the time – should I go gluten-free? Is it healthier, will it improve my performance, etc.? Here’s our take on the subject, and please post your comments because this can create some good discussion to educate others.

For some people a gluten-free lifestyle is a necessity. People who have certain medical conditions (Celiac Disease for instance), some types of allergies, an intolerance, or something else that precludes them from eating gluten obviously need to avoid gluten in order to stay healthy or avoid discomfort. But gluten-free eating has also been touted by some as a “healthier option”, or a “weight loss solution”, and this is leading a lot of people to try living gluten-free. The big questions are whether a gluten-free lifestyle is, in fact, healthier; whether it’s an effective nutrition plan for an athlete; and whether it’s an effective means for losing weight.

As with so many topics within human nutrition and sports nutrition, the answers are simultaneously yes and no. However, the increased popularity of gluten-free lifestyles has been great for people who have medical reasons to avoid gluten; the variety, availability, and creativity of gluten-free foods have dramatically increased over the past few years.

Things to consider about going gluten-free:

** Before we go any further,  let us add again that everything below is written in the context of not having a medical condition of any type that would preclude you from consuming gluten**

1. Following a gluten-free diet, while becoming easier, is still a difficult task that requires thoughtful preparation and purchasing of food both in the grocery store and when eating out in restaurants. On the plus side, the more you think about what you’re eating, the more likely you are to make choices that are better for our health and performance. Often, the worst food choices we make are the ones we make without thinking. On the other hand, variety is one of the principle ways we can ensure that we’re consuming all the nutrients we need. Restrictive dietary practices can (not always, but sometimes and especially when we’re busy) lead people to narrow their consumption to a relatively small range of food sources.

2. The cost. Produce and proteins (meats, fish, etc.) won’t cost you more than usual, but gluten-free prepared foods tend to be more expensive than their gluten-containing counterparts. If you don’t need to eat gluten-free for medical reasons, is it worth the added cost? Well, if you’re careful and look at ingredients, many gluten-free products use ingredients you might not otherwise include in your diet. This can actually increase the variety of nutrients you consume. Wheat (gluten) is cheap and easy to use, which is why you don’t see many bargain brands going gluten-free. And there’s no real downside here; if you’re willing and able to buy gluten-free products and it’s not hindering your ability to also buy high-quality produce and proteins, then it’s your money – do what you want with it.

3. The research. We have yet to see any conclusive evidence to show that gluten-free diets are beneficial for anyone outside of people who have a condition that requires a gluten-free approach. We’ve heard anecdotal reports of the anti-inflammatory effects for example, but omega-3 fats also have anti-inflammatory effects. Do you need both?  Are you able to measure the impact of either? Some people report “feeling” better, which is good, but how much of that is because of the lack of gluten compared to the likely increases in consumption of fruit, vegetables, and lean proteins?

4. Is it the gluten or something more universal about your food choices? Similar to my last point, those of us who choose to go gluten-free often claim wonderful health benefits, but we again have yet to see convincing empirical evidence to show that actively avoiding grains is actually better for us than simply making better choices of foods across the full spectrum of nutrients.  Generally when we become more aware of our diet (through whatever means/diet possible) we make better choices and moderate our caloric intake, thus becoming “healthier”. In our experience, athletes who go from eating everything to being vegetarian, pescatarian, gluten-free, or vegan report similar feelings of being “healthier” and often lose weight. But we’ve seen little to no difference in the responses from athletes transitioning into any particular eating pattern.

We can feel the debate coming on already, but our goal is simply to encourage you to think more comprehensively about gluten-free lifestyles for athletes who don’t have a medical reason to avoid gluten. It’s a popular lifestyle right now, but it’s still unclear whether it’s any better than an omnivorous lifestyle that’s moderate in caloric consumption, features a wide variety of food choices, and a conscious balance from various food groups.

So, what do we tell athletes who ask if they should go gluten-free? We discuss the points above and then suggest that they give it a 4-week trial (preferably during a period of base endurance training, not while they’re peaking for a race). We don’t think it’s harmful, and just the act of having to think more about what you’re eating can be positive for many people, so there’s really nothing to lose. If you find it too restrictive or you find you don’t feel or perform any differently than you did before, you can just go back to eating gluten.

Ryan Kohler is a Senior Coach for Carmichael Training Systems, holds a Masters of Science in Sports Nutrition, and is studying to become a Registered Dietitian.Jim Rutberg is a Pro Coach for Carmichael Training Systems and co-author of seven books on training and sports nutrition, including “Chris Carmichael’s Food for Fitness”. For information on CTS coaching, camps, nutrition and performance services, visit www.trainright.com.

" Embrace the wind and flow with it...Mother Nature is a worthy adversary but persist and persevere and she relents in time."   George Vargas, 1st finisher, DV Double Century, 2011

"The first 60 miles took me 7 hours!"

An experienced cyclist  might read my first statement and think, "what's up with that?"  They might speculate that I'm a novice, out-of-shape cyclist and rode a behemoth, fat-tire, steel-framed mountain bike.  Without any additional information this might have been my initial opinion as well. However, to the contrary, I've been riding a bike for over 30 years and showed up with my slick, carbon fiber Pinnerelo F4-13 equipped with Campy Record components and Zipp 303 aero wheels.  I was fit for the task at hand even though I had the flu for 2 weeks prior to the event.  I was at my lightest weight in several years.  Death Valley was my goal that kept me off the couch and on the bike during the winter.  I was ready for the day, but I did not expect this kind of day.

I turned to endurance cycling following my total knee replacement in 2008. It's in my nature to be competitive, so I needed another outlet to fulfill my competitory needs.  I found out about AdventureCORPS and the Death Valley Double Century series by searching online for cycling endurance events.  I was intrigued by cycling in Death Valley, aka "Mother Nature's Greatest Sports Arena."   I never rode 200 miles and just wanted to finish.  I completed the DV Fall edition in 2009 in a conservative 16 hours and 30 minutes and felt great at the end.   I enjoyed my experience and wanted to come back and do the spring edition, southern route.  I planned on being more aggressive and improving my 2009 time.  I thought knocking 2 hours off my previous time was attainable. My goal was to break 14 hours for the double century.

My ride was almost over before it even started.  I flew in from Florida and had my bike partially disassembled in a bike case.  When I was reassembling my bike on Friday evening, I noticed I lost the small cylinder nut on my seat clamp and couldn't tighten my seat post. Great!  I went to the the bike shop at Furnace Creek, but trying to replace this obscure part would be almost impossible unless I found another Italian seat clamp.  Panic began to set in.  Next stop, I interrupted the race volunteers assembled in room 516 at the Furnace Creek Ranch, as they organizied race packets for the evening's distribution.  One of the volunteers jumped into action and unselfishly responded to my dilemma.   In the back of his van, he had several boxes of assorted bicycle parts.  We sorted through and found a bag with seat clamp, mostly Cannondale, and Trek stuff.  But, then I saw an Italian Bianchi seat clamp with a similar bolt and cylinder nut configuration.  Whew! That was very close. Thanks Fuzzy.

I woke up early on Saturday morning with anticipation of the day's ride.  The first thing I did was to check the weather.  I opened the door to my room and it was extremely windy and cold.  Not what I had hoped for but let's see what happens.  I started in the second wave of riders that departed Furnace Creek at 6:20. As I looked around at all the cyclists, little did I know that almost 70% of them would not finish today's ride.  We were told at the start that in addition to the high winds, we might encounter snow in the higher elevations.  If it snowed, they would turn us around and we would have to do loops to accumulate the necessary miles.  

The first 1/2 mile is a subtle climb out of Furnace Creek, then a quick right-hand turn heading south toward Badwater, the lowest point in North America, with an elevation of 282 ft below sea level. The winds whipped everyone around.  There was a lot of slowing and surging going on which proved to be a dangerous situation.  I sat in the middle of the pack and just took it all in.  I thought to myself, "well, here you are.... back in Death Valley."  Suddenly, at mile 2,  a gust of wind pushed a rider back into me and my front wheel touched his back wheel.  I have always wondered what the dynamics were when wheels touched in this manner. I saw it happen before, but never experienced it.  I now have first-hand experience.  My front wheel veered sharply to the left.  A girl behind me screamed, "Ahhhhhh," and I thought I was going to take other riders with me to the ground.  I came as close to going down as possible without actually going down but somehow saved myself.  My recovery got me a "great save man!"  from another rider.

The first 50 miles had incredible strong and persistant 20-30 mph headwinds  with frequent gust of 40+ mph winds.  The temperature was in the 40's.   Riders were in groups to shield themselves from the swirling winds, but still, it was very difficult to ride.  The pelotons began to break up and slowly riders where kicked off the back.  Most riders eventually would be forced to abandon the support of others for a day of solitary riding.   Eventually, it was my turn. 

 I had to find my own pace and seek my comfort zone.  I ride alone and I ride in the wind a lot to prepare myself for these types of conditions.  I always tell my clients to embrace the wind.  I thought I was in my element.  "It's all about pace," I said to myself.  My power meter provided me with valuable information.  Just stay within your appropriate power zone and you'll be alright.  After 50 miles, I struggled to maintain 10-12 mph. At  Ashford Mills, the second rest stop, the road turned towards the east.  I stopped briefly to replenish my fluids and take in some nutrition.  I began to overhear discussions amongst the riders about the plausibility of completing the double century.  That planted the seed of doubt in many of the rider's mind.  I thought once I turned around, I would be alright.

As I left the rest stop at Ashford Mills and began the first of my 2 big climb of the day, I still entertained the thought of completing the double century.  The climb was very long with more cross and headwinds to endure.  I started at 8-9 mph and eventually slowed to 5-6 mph with an occasional 4 mph. That's very close to "tipping-over" speed.  I haven't experienced winds like this since the 1998 Hawaii Ironman.  The steady crosswinds would pitch you at an angle to the road and the occasional gust would move you laterally.  

I eventually made it to the summit of Salsberry Pass, elevation 3315 feet.  That's when the reality of the day set in.  I paused for a brief rest and straddled my bike.  Another rider was close by and I asked him what time it was.  He said, "1:30."   I thought to myself, "1:30...... I just rode 60 miles in 7 hours.....that's rediculous."  I knew then that completing the double century would be impossible. I finally resigned myself to doing the 150 mile version.  A downgrade, but still a formidable task.  I started the big descent and still had to deal with the winds.  The heavy layers of clouds began to roll in and block the warmth from the sun.  The temperature dropped some more.  "Please don't rain," I said.   I got a chill from the accumilated wetness of my sweat  from the long climb.  I zipped up my 3 layers of clothing and cover my face to protect myself from the wind and dropping temperature.   I shifted into a bigger gear and kept the pedals spinning to keep my legs moving and my body warm.  I labored to maintain 25 mph.  I should have been going 35-40 mph.  I mused, "give me a break, enough already with this headwind." I couldn't wait to turn around and finally have a tailwind. I began to question myself and really had the urge to quit. This was one of the many low points I would encounter during the day. I felt once I got a tailwind, I would feel better and makeup the time I was losing due to the strong headwinds.  

At the turn around in Shoshone, 75 miles into the ride, I was whipped.  I rested for awhile and sat in a chair just to relax, recover, and get myself together.  I must have been there 10-15minutes.  I was in no hurry to get back on my bike but I forced myself to get going again. As I departed Shoshone, there was a brief tailwind.  Alright!  This is what I've been waiting for.   I turned west onto Route 178 and headed back to Salsberry Pass.  There were more winds, but they were not as bad.  With the last big climb ahead, I kept reassuring myself, "keep the pedals moving, one pedal stoke at a time, and time will take care of the distance."  I couldn't wait to finally get to the top and start my final descent back into Death Valley. I'll be flying by then.  I know there's more tailwinds up ahead. On the descent, I noticed something very strange.  The spring flowers and shrubs on the side of the rode were bending from the wind in the wrong direction. I thought to myself, "NO, it can't be, the winds have shifted?"  I must be hallucinating!  I finally reached Ashford Mill and turned north onto the valley basin and my worst fears were confirmed.  YES, the winds had changed direction. Now they were coming out of the north. Fifty more miles of strong headwinds.  I struggled and made a strong effort to hold 10 mph.  I was cracking. This was the lowest part of the day for me.  The visions of endless roads were disheartening. They seemed to go on forever.  Many riders were abondoning the ride. Vans would pass me loaded with bikes and dejected riders whose goals were crushed by Mother Nature.  I was so close to retiring for the day but the former Marine voice inside my head kept over-ruling my negative self-talk, "Quitting is not an option!"  the voice kept dictating.  Quiting was just an unrelenting contemplation I had to contend with. Ride On!

I tried to ride with a group of  8-10 riders riders. coming out of Ashford Mills  but I got dropped at 12 mph.  I couldn't hang on. There semed to be no advantage riding in a group. It took me out of my zone and the pace was too fast.  My fatique was escalating and if I didn't slow down, it was about to get ugly. The winds were so strong and they were coming in all directions.  I had so many negative thoughts going through my head.  I imagined myself passing out on the side of the road.  I had to force myself to keep up with my nutrition. Being a coach, I knew this was the key for survival. I began to develop an aversion to the taste of Hammer Nutrition's Perpetuem. It was so hard to get down.  "Just drink it," I said to myself. I use it all the time on my long endurance rides.  "It's great stuff, you need the calories'" I said.  I also  fumbled around in my bike jacket pockets for my Endurolyte and Anti-Fatigue capsules.  It's a great combination and it really works for me.  I've been using these 3 products for years and it never fails me.  To complicate matters, dusk was approaching and I didn't have a headlight on my bike.  My lights were in my "drop bag" in Badwater.  There was no way I could get there before sunset. I watched as the sun began to set behind Telescope Peak in the west to my left.  It was getting dark fast and I was worried about getting stranded.  Fortunately, someone had the foresight to deliver the lights before it got too dark to the riders left on the course. When I received my light, I was so exhausted, it took me what seemed like 10-15 minutes to put the light on my bike.  I fumbled and lacked mental clarity to complete a simple task that usually takes me 1-2 minutes.  A SAG vehicle pulled next to me and asked me if I was OK.  Thanks, I was hoping for some assistance.  I told the driver my predicament and he told me to get off the road and to move more onto the shoulder.  Thanks, dude!  #$%&$#@!!!!!! 

My secondary goal now was  to complete the Ultra Century 150 mile version and just cross the finish line in Furnace Creek.  It was the ultimate struggle. There were now mile markers on the side of the road and I counted them down, 35, 34, 33, 32.....  It seemed like it took forever between the markers.   Darkness set in as I got closer to Badwater and the salt-covered basin of Death Valley appeared to glow in the dark from the reflection of the bright stars above.  Finally, at mile marker 17, I reached the last rest stop in Badwater.  I had my first taste of real food for the day, a Subway turkey sandwich and a Coca-Cola.  I never drink Coke when I ride but it tasted so good dispite any potential GI distress it might cause.  I rested and savored each bite and sip. Only 17 miles to go.  Barring any unforeseen incident, I was going to make it!  I left Badwater and headed for Furnace Creek.  I shifted into my large chain ring an gave it everything I had.  My speed increase and I felt invigortated. Something kicked in.  I was experiencing "the horse smelling the barn" syndrome.  More mile markers to count,  9, 8, 7, 6, 5. Stand up, sit down.  Finally, 5 miles out, I caught a glimpse of the lights in Furnace Creek.  The finish line was in sight.  

I finished around 9:10 pm.  I was totally exhausted, yet exhilarated from my accomplishment.  I always tell my clients when I try to relate pain and exhaustion from physical effort, "it's like banging your head against a wall, it feels good when you stop."  It felt really good!  At the finish line, I had to ask Chris how today's ride compared to other race days?  His  response was, "worst day ever!"  I then asked him for a ride back to my hotel up on the hill.  

The highlight of the day was actually the night.  It was a celestial sensation.  The stars were incredible. I would try to ride and catch a peek of the evening light show that was going on overhead.  I would glance cautiously to the sky by looking over my left shoulder and try not to crash.  I remember seeing these 3 brightly, aligned, stars and later learned that it was the Belt of Orion.  I would also mentally occupy myself by placing my hand over my headlight.  The sky would light up like I was flipping on a light switch. I have never seen anything like it before.  It was amazing!"

Data from my power meter:

Total Time: 14:38:44     Work:  6991 kJ     TSS:  645.6     IF:  .698     Norm Power:  168 watts     Ave Cadence:  70 rpms     Ave. Speed:  11.2 mph

Thank you to Chris Kostman, AdventureCORPS, and to all the volunteers for a great job.  Special thanks to Fuzzy for all his help and dedication.  He bailed me out not once, but twice.

John Josephs, MS, CSCS

USA Cycling Level 1 Certified Coach

www.konahumanperformance.com

On January 29, 2011, Wolfson Children’s Hospital will be sponsoring the One to Grow On Ultramarathon celebration at the Jacksonville Landing.  Wolfson Children’s Hospital is a local institution that touches the lives of children throughout Northeast Florida and Southeast Georgia.

This year, in addition to the 55 mile Ultra Marathon, 1 mile fun run and 5 mile run, the event will also include a 155-mile bicycle ride.  I, along with several local cyclists, will be participating in this ride to create awareness and to raise money for children with chronic health issues.  The funds raised by this event will be used to make a difference in children’s lives.  The goal of the campaign is the $2 million purchase of a 3 Tesla MRI for Wolfson Children’s. This translates to better care and treatment for the children of this region.

The One to Grow On Ultramarathon celebration features a giant birthday cake with 55 candles.  Each candle sponsor will light a candle for a special child. The foundation has paired our bicycle group with Christopher Shaheen, a young boy with Osteogenisis Imperfecta, also known as brittle bone disease.  Our goal is to light Christopher’s candle by raising $1500.00 through donation made to Christopher’s website:  http://www.wolfson55.org/christopher-shaheen/.  Join our celebration by helping to fundraise for Christopher and the medical challenge he faces.

Discovery Health Video Series Osteogensis Imperfecta

Part 1 - http://www.youtube.com/watch?v=TpAMTOud3bw&feature=related (10:00)

Part 2 - http://www.youtube.com/watch?v=GTpSxlPzC8k (9:58)

Part 3 - http://www.youtube.com/watch?v=L2f8fz6vzoI&feature=related (10:00)

Part 4 - http://www.youtube.com/watch?v=QvbY7XqyMz8&feature=related (10:00)

Thank you for caring!

John Josephs

KONA Human Performance