As a registered dietitian I do believe you can meet all of your dietary needs with whole foods.  However, I also understand the want to supplement when participating in endurance type activities. It has been estimated about 75% of athletes take some type of supplement. My goal in this article is to educate you in choosing your nutritional supplements and ergogenic aids. Nutritional supplements are those supplements that contain more than just the one proposed aid, they are typically in a food or beverage form. Ergogenic aids are solely marketed to improve performance and usually come ina pill/capsule form. I will describe them both in detail and provide information on how to choose them. Please take all supplements with caution because manufactures do not have any guidelines to follow and can contain additional substances not listed or worse do not contain the substances in the amount listed.

Nutritional Supplements

Sports Drinks

When choosing a sports drink, your first question should be how long will you be participating in the activity. If you will be engaging in an activity over 60-90 minutes your initial goals for choosing a sports drink is restore hydration and replace quick simple carbs (glucose). Remember if you are engaging in an activity under 60-90 minutes then water is enough for you to meet your hydration needs.

Sport drinks can have infinite number of nutrition claims, long lasting energy, muscle enhancement, etc. Using the only goals of sports drinks (hydration and restoring carbs) you are only looking for the sugar source when determining if a drink is appropriate for you. There are three main sugars glucose, fructose and sucrose. Sucrose and glucose both absorb quicker and cause less gastrointestinal stress than fructose. There is no research to support the claim that added vitamins and minerals will help endurance performance. Most drinks have the standard electrolytes concentration, no need to spend more money

Energy Bars

Energy bars are typically used as a pre or post workout snack. I typically encourage my clients to use whole foods whenever possible. However, a time will arise when you don’t have the time to prepare a wholesome pre/post workout snack. Some suggestions when looking for a energy bar include:

Keep the calories less than 200-300 calories per serving- anything more is just adding extra calories.

Keep the saturated fat under 5 grams- most bars have a certain amount of fat, which is fine for satiety and absorption, however, saturated fat higher than 5 grams per serving will just be used to clog your arteries.

If using the bar as a pre workout snack, keep the fiber at a minimum. Fiber while is good for a healthy GI tract, it can also cause significant GI disturbance that will negatively affect your performance. Sugar alcohols can also cause GI upset.

February, 2009

Volume 2, Issue 2

In This Issue:

NEW Announcements

Perfecting Your Flip Turn

2009 Training Packages

Physiology Corner

Physiological Principles of Training

Supplementation Guidelines

Cost Effective Training

The Roadie Room-

Pedaling, Cadence and Shifting

SPONSOR of the Month-

Dedicated Athlete- Nutritional Supplemenets

Yoga Pose of the Month-

Utkatasana (Chair Pose)

Upcoming Classes

The Runners Den-

Essentials of Training for a 5k

2009 Training Camps

Plantar Fasciitis

Iron-Distance Guarantee

Coach Ryan Selected by USA Triathlon to Attend Elite Coaching Program

February 1st, Colorado Springs, CO

Break Through Multisport Inc. is proud to announce that our President and Head Coach, Ryan Riell has been selected by USA Triathlon to participate in the Elite Coaching Apprentice Program for coaches this October at the Olympic Training Center in Colorado Springs, Colorado.

The USA Triathlon Sports Performance/Coaching Education Program offers the Elite Coaching Apprentice Program to further develop a pool of talented and experienced coaches who will identify and develop future Olympic triathlon champions. The program is designed to give USA Triathlon certified coaches the opportunity to learn directly from the USAT Resident coaching staff and to gain practical coaching and management experience at the US Olympic Training Center.

Participants in the Elite Coaching Apprentice Program will observe and assist during three their time at the OTC in Colorado Springs, Colorado. At the OTC, invited coaches will learn the philosophy and methods of training elite triathletes while assisting in the daily training sessions under the guidance of the Resident coaching staff.

Coach Ryan said “this is a great honor to be one of the few coaches around the world that has been selected to participate in this program. Here at Break Through Multisport Inc., it’s out mission to provide triathletes and endurance sports athletes with the most knowledgeable and affordable coaching service in the United States. This mentorship program is only going to further the ability of Break Through Multisport to assist our athletes achieve their goals!”

Are flip turns important for triathletes? That seems to be a big question in the triathlon world. Some would argue they are not important- there aren’t any walls in the open water. The flip side of the argument is, without a flip turn, you are stopping and holding onto the wall every 25 to 50 meters- you don’t get to hold onto a wall in an open water swim.

So which of the arguments holds the most weight? For swimmers, it’s

easy, a flip turn is the fastest and most efficient way to make a turn in a

swim meet. For triathletes, ultimately, using a flip turn every time you

hit the wall will make the workout harder… there is less time to rest.

If you ask me, there are two reasons that most triathletes do NOT execute

a flip turns on a regular business while swimming: 1. They have never

learned how to execute a flip turn and 2. It makes the workout more

difficult- grabbing onto the wall is the equivalent of shifting into an easier

gear on the bike or taking a walk break during a run.

Lets address the proper technique for executing a flip turn, once we have

that down, then it’s up to you the athlete whether you want to flip or grab.

The keys to making a good flip turn are: tucking your chin to your chest,

having a smooth motion, bringing you knees to your chest and holding

your breath.

If you look at the diagram on the right, figure 1 is starting from the free

style stroke as you are approaching the wall,  you will need to take a big

breath and hold it while you take your last pull so that both of your arms

are at your side. As you are bringing your lead arm back towards your side, you will tuck your chin to your chest and execute a summersault, bringing your heals up and over your

body (see red arrows) ending in the position illustrated by Figure 2. The

key to making a smooth flip turn is to time the flip so that as your legs

come down from the summersault, they come into contact with the wall (figure 3).  Once your legs come into contact with the wall, they should be in a bent position (figure 3) allowing you to push off the wall. As you come off the wall, you should be in a nice streamlined position (figure 4) and you will need to rotate your body to get back into the swimming position so you can resume your swim stroke (figure 5).

While this might seem a little intimidating, the easiest way to learn the flip turn is to practice your form in the middle of the pool, this will allow you to get used to the summersault. Once you have that down, all you have to do is add in the wall.

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

As athletes, we swim, we bike, we run and add in some strength training for good measure. We are familiar with the theory of periodization, aerobic base, speed work and intervals of all sorts. The question is, do we understand the underlying physiological principles behind the workouts?

Throughout your years of training, I’m sure you have heard people talk about the “principles of training.” In reality, what they are talking about are the Principles of Adaptation, which are 1) overload 2) progression and 3) specificity. It is the cumulative effect of these adaptations that are the physiological principles of training.

The Principle of Overload (figure 1 and 2) is best explained as an external stress that is applied to the body (running), which creates a physiological strain (limited supply of ATP).  The strain that is applied to the system leads to a physiological response (increased blood flow and oxygen delivery) which is a short-term effect and a physiological adaptation (increased capillary and mitochondrial density) which is a long-term effect. The physiological response and adaptations will lead to an adaptation that results in the overall increase of functional capacity (the ability to perform a specific sport).

The Theory of Progression is such that the stimulus (stress) applied to your body must increase over time in order to elicit continual improvement (adaptations) to improve your functional capacity.  For endurance athletes, this is why you will constantly see your workload increasing from week to week or cycle to cycle.

Specificity is referring to your body making adaptations that are relevant to your sport. If you want to become competitive in your age group racing a track bike for example, swimming or running would not be key workouts, they are not specific to your sport.

In summary, understanding the stress  strain  response/adaptation principles which combine to give us the principles of training, that is the first step. Making sure that you workouts are specific to you sport and that the stress is continually progressive- that is the key to making sure you are getting the most out of your workouts.

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

Break Through Multisport Inc.

1235 North Clybourn, #355

Chicago, IL 60610

(931) 220-7050

www.BreakThroughMultisport.com

Ryan@BreakThroughMultisport.com

In today’s economy, a lot of people are forced to live on a tighter budget than they have been used to in the past. When it comes to endurance sports, triathlon in particular, participation can get very expensive. By utilizing some creative packages from Break Through Multisport, you DO NOT have to sacrifice your training and preparation!

Here are just a few of the combo offers from Break Through Multisport:

1.   8 months (Feb-Sep) of Level 1 Coaching: $1400
   

1.   4 months of Level 1 Coaching and then 4 months of Level 2 Coaching: $1500
   

1.   Winter Maintenance Plan and then 5 months of Level 1 Coaching: $934
   

1.   3 months of Quarterly Coaching then 5 months of Level 1 Coaching: $1175
   

These are only a few of the combination options that are available at Break Through Multisport. For more information, please contact Coach Ryan

For the most part, if you asked a random stranger if they knew what a 5k was, they would probably know it’s a running race. For that matter, there are more 5k’s than any other type of race throughout the country. It’s a short (relatively) race that doesn’t take over your life to train for. In this months installment of the Runners Den, we are going to discuss the essentials to training for a 5k.

1. Running shoes: The first thing that you need to make sure you have is a proper pair of running shoes. In general, there are people with flat feet, normal arches and high arched feet

                                                           Flat                                              Normal                                     High

The high end running shops will usually have qualified sales people that will help you determine what your type of foot is. The second part of selecting a shoe is determine whether you need a shoe classified as extra cushioning, neutral, stability or motion control. This is normally determined by a runners weight (cushioning shoes) and/or their gait (neutral or pronation).  If you don’t know what type of shoe you need and you end up at a running store that does not have a treadmill that they have dedicated to gait analysis, this is not the running shoe store for you. The store should have a treadmill with a video camera system that they are able to record you while you run and play it back in slow motion to analyze your gait.

2. Clothing: Running clothing is designed to be light weight and comfortable for the time of year. The three main things to keep in mind are- you want a good pair of running shorts ($20-$79), this is NOT the area to save money. You want something that is going to be comfortable and will not chafe. The second thing is the running top- it needs to fit you well (comfort is the most important factor for the normal 5k runner). The last think that you need is a pair of sunglasses, it will add to your overall comfort while running. The other articles of clothing are for cold weather- a hat, gloves (liners usually work best, they are light weight and inexpensive), a jacket and pants or tights. The thing to keep in mind with the cold weather gear is to make sure it it breathable and has the ability to unzip as you go to increase air flow. Remember, 30 degrees seems really cold when you head out the door, but 10 minutes into the run, it might feel like 50 degrees.

3. Training: OK, so now that we have the right pair of shoes and the proper clothing, what do you need to do in training to get to the start line and have a good 5k? The answers lie in three main runs a week. The first is a “long” run. This is a run at a pace that you can maintain all day. The goal of this run is to increase your aerobic endurance and ability to run for longer periods of time. The long runs not only provide the obvious physical benefits, but they also provide mental boosts- it teaches you to mentally focus through pain while running and that you have the ability to push yourself further than before. The second run is speed work or intervals (200’s, 400s and 800’s). The bottom line is, if you want to go fast, you have to get these workouts in. They are NOT fun- they hurt, but they are necessary if you want to go fast. The third run is a simple foundation run, it’s putting miles on your legs while increasing your aerobic capacity.

For experience runners, adding a 4th or 5th run in the week is perfectly acceptable. For the person who is just getting into running, three times is plenty of running for the first few months. For new runners, it is perfectly acceptable to run/walk as a workout.  In general, it takes as little as 4 weeks (very experience runners) up to 12 weeks (first time runners) to prepare for a 5k.

Now that you are armed with the knowledge on how to go out and run a 5k, grab your iPod, put your shoes on and get outside and run!

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

The Iron Guarantee program is designed for triathletes who are competing in an Ironman distance race in 2009. Any athlete who enrolls in the Iron Guarantee program is guaranteed to set a new person record in their A-Race for 2009 or they will get their money back.*

If you are interested in serious coaching for your next Ironman, this program is for you. You will be given unprecedented access to the tools the professionals use! You will receive high end coaching that includes a scientifically tested and race proven training plan, expertly calculated training and racing zones and intensities and most importantly, a coach who will hold you accountable for you workouts and provide you with expert feedback. If you want to train like and be coached like a professional- this program is for you!

Iron Guarantee coaching prices are based on the amount of coaching purchased. A minimum of 24 weeks of coaching is required for the guarantee.

Iron Guarantee coaching consists of the following:

1.   Personalized coaching designed specifically for each athlete based on an in-depth interview to insure the
   

     training fits into your life, not your  life fitting into the training schedule

1.   FREE training camps in Phoenix, AZ and Boulder, CO 
   

1.   TrainingPeaks.com account that will be used as the coaching interface between you and your coach,
   

     including detailed descriptions of your prescribed workouts

1.   Unlimited training plan updates initiated by the athlete for unforeseen events
   

1.   Unlimited email contact with your coach
   

1.   Weekly training log feedback from your coach
   

1.   Weekly phone contact initiated by the athlete
   

1.   Weekly power file and GPS file analysis (key workouts)
   

1.   Proper heart rate and power zones for training and racing
   

1.   Taper and race day plan with correct racing intensities
   

1.   Complete race day nutritional plan
   

1.   Post race recovery plan
   

For more information, please click here

or contact Coach Ryan.

By Ryan Riell, USA Triathlon Certified Coach

By Ryan Riell, USA Triathlon Certified Coach

By Ryan Riell, MSc

In this months installment of the Roadie Room, we are going to discuss a few technique drills that are guaranteed to improve your cycling economy, which will ultimately let you do the same amount of work while using less energy.

Pedaling:

To increase the efficiency (read smoothness) of your pedal stroke, there are two main drills that we can do:

1.Fixed Gear- by using a fixed gear bike, you will improve the smoothness of your pedal stroke. It allows (forces) you to focus on your pedaling technique as well as your leg speed (cadence) and strength due to the mechanics of the wheel forcing you to pedal while the bike is moving forward.

2.One-Leg Pedaling- the main purpose of the 1-leg drill is to develop a complete 360-degree pedal stroke. Normally, the leg that pulls the foot through at the bottom of the stroke  and back up to the top is under used as the other leg pushes the crank through the down stroke. One-leg drill force you to pedal through the entire 360-degrees.

Cadence:

It has been speculated that a higher cadence (85-90 rpm), but that is not the case for all riders. It is determined by the muscular makeup of your legs (fast-twitch vs. slow-twitch fibers).  Keeping in mind that every rider is unique, the best way to determine this is to test yourself and see where you are the most comfortable.

A good test for this is, after a thorough warm-up, ride for 10-15’ on a relatively straight stretch of road in your biggest gear, recording your average cadence and either wattage, heart rate or RPE depending on your equipment. Ride at an easy pace for 10-15 minutes to recover and then repeat the same ride in a gear that you can spin easily at greater than 90 rpm, again recording your average cadence and either wattage, heart rate or RPE depending on your equipment.

A couple days later, repeat the same test in the reverse order. Afterwards, compare you time and/or wattage, you will most likely find that the higher cadence is your fastest time.

Shifting:

How many of you have ridden in a Cat. 5 race and listened to the shifting of the gears? It sounds terrible, gears are consistently shifting at odd times, all you hear is click, click, click with the occasional clunk when someone shifts to hard.  The secret to shifting is in the planning, or looking ahead of the race to see the terrain that is coming up.

You will need to anticipate the terrain in advance of your arrival, to include shifting into an easier gear at the bottom of a hill in order to take advantage of your momentum.  A technique that you need to master in order to shift smoothly is “soft pedaling” a mere second before you move the lever. This is going to make the shift a lot smoother. In general, whenever you are shifting, you need to soft pedal in order to ensure a smooth shift.

In general, if you can improve your pedal stroke, determine your ideal cadence and learn how to shift in a smooth manner, your ability as a cyclist will increase!

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

Break Through  Multisport Inc. is happy to announce the training camp schedule for 2009.

Spring Training Camp in Boulder, CO from March 26-29, 2009 is FREE for all Break Through athletes. For non-BTMS athletes, the camp cost is $100. Entry fee does not include hotel accommodations or food. Come join the USA Triathlon Mideast Team Elite and the University of Illinois at Chicago Triathlon team for a great weekend of training!

Brick Weekend in Madison, WI from May 22-24, 2009 is FREE for EVERYBODY! To RSVP, please contact Coach Ryan.

July 10-12, 2009

Spend a long weekend training for the Steelhead 70.3 with Break Through Multisport, training with like-minded athletes in a friendly environment! Whether this is your first Half-Ironman or your 10th, this camp is for you. Between, during and after workouts, we will teach you what you need to know in order to accomplish your

Half-Ironman goals!

August 14-16, 2009

Spend a long weekend training for IM Wisconsin with Break Through Multisport, training with like-minded athletes in a friendly environment! Whether this is your first Ironman or your 10th, this camp is for you. Between, during and after workouts, we will teach you what you need to know in order to accomplish your Ironman goals!

October, 2009

Spend a long weekend training for IM Arizona with Break Through Multisport, training with like-minded athletes in a friendly environment! Whether this is your first Ironman or your 10th, this camp is for you. Between, during and after workouts, we will teach you what you need to know in order to accomplish your Ironman goals!

By Ryan Riell, Level 2 USA Cycling Certified Coach

The Steelhead 1/2 Ironman Packages include:

1/2 Ironman Training plan, Initial Interview, Email Consultation, Race Uniform, Group Workouts: Long Run Workouts (9), Track/Speed Workouts (12), Open Water Swim (9), Weekend training at race site and the Steelhead 1/2 Iron Training Camp

The Iron-Distance Packages include:

Ironman Training plan, Initial Interview, Email Consultation, Race Uniform, Group Workouts: Long Run Workouts (14), Track/Speed Workouts (18), Open Water Swim (14), Weekend training at race site and the IM Wisconsin or Arizona Training Camp

Utkatasana (Chair Pose):

B.K.S. Iyengar, the master yogi, says this pose is a beneficial pose for horsemen.  Once you try it, I think you might argue that it is also quite beneficial for the endurance athlete.  This pose builds strength in the ankle joint, the thighs, and the knees via strengthening the surrounding muscles.  It can help to open and strengthen the shoulders and the chest as well.  It also encourages core strength and challenges you to breathe evenly while physically exerting.

To get into this pose stand upright with your feet about 4 inches apart.  Take a deep inhale and bring your arms over your head, palms facing in towards each other and shoulders away from your ears.  Next, sit back like you are sitting in a chair, moving toward getting your thighs parallel with the ground as your chest and torso remain fairly upright.  Make sure your knees are in line with your feet and not pointing inward or outward.  Keep your chin lifted.  If you notice a sway in your low back, try to tuck your tailbone down a bit to help tone your low belly and be more upright with your upper body.  Try holding this for 20-30 seconds or as long as the breath is steady.

Molly Kavanaugh is a certified yoga instructor who works with endurance athletes. You can reach Molly at molly.kavanaugh@gmail.com.

Gift Cards

Are available for ALL BTMS products and services

Please contact Coach Ryan

Space is LIMITED- there are only 2 slots left!

By Dina Aburmishan RD, LDN

By Dina Aburmishan RD, LDN

Sport Gels, Beans or other hand held carbohydrate sources

Theses are typically very high in carbohydrates and used during prolong bouts of exercise (more than 2 hours of continuous endurance activity). The only guideline is to try a variety and use ones that don’t promote GI distress.

A reminder that the goal of consuming sport gels is to take in a large amount of carbohydrates to fuel you for prolong activity, the gels are not the only option. Feel free to experiment with other high carb, portable foods. Such as skittles, bite sized snicker bars or other candies. These typically have the same calories and nutrients as expensive sport gels.

Ergogenic Aids

Ergogenic aids are performance enhancing aids. They cause performance enhancement a variety of ways from reducing recovery time, impact actual performance, or even remove psychological stress. The table below list the 5 most effective and describes their safety and uses.

It’s always safe to be aware of what you’re taking in. Because there is a significant contamination in supplements. Also, supplement companies do not have to prove a supplements safety, effectiveness, or potency before placing a product on the market.

1. Dina Aburmishan RD, LDN is a registered dietitian who works with endurance athletes. Dina owns DMA Nutrition Inc. a private practice nutrition consulting company. You can reach Dina at dina@dmanutrition.com or www.dmanutrition.com or call her at 847-581-1160.

The newest addition to the Break Through arsenal of training options

With the TrainingPlan+ option, it enables an athlete to purchase a training plan ($29-$119) and still receive the high-end coaching that personal coaching provides

Prices start at $30 a month

Contact Coach Ryan for details

Liz Yerly, MPT, ATC, CSCS, C-ART

Winter Training Camp

January 8-11, Tempe, AZ

This January 8-11, Break Through Multisport held its 1st annual Winter Training Camp in Tempe, AZ. Athletes spent four days swimming, cycling and running throughout the Tempe and Mesa area. We started off on Thursday with trail run through Papago park, headed over to the pool at Arizona State University (ASU) for a swim workout and then out to dinner.

With the first day in the books, we started Friday off with a nice 60+ mile ride from Tempe out to east Mesa and back. After a quick lunch, we were back to the pool at ASU for another swim practice, ending with a short run back to the hotel.

Saturday started off riding the IM Arizona course followed by a run on the IM Arizona course. With all workouts complete by 3PM, all of the athletes headed back to their rooms for a little nap time and dinner later in the evening.

Sunday started at 8AM, with the only scheduled event was a long run, again on the IM Arizona course. With the long run completed, that finished up the 1st annual Break Through Multisport Inc. Winter Training Camp!

EP-NO

Low-Iron

MSRP: $24.99

BTMS Price: $16.00

Rapid Recharge

Berry Rush

MSRP: $39.99

BTMS Price: $20.00

EP-NO

EP-NO® Low Iron designed for active men and women that want to support their blood levels without heavy Iron supplementation. EP-NO® Low iron was made to maintain blood levels throughout the year and only has 4mg of iron from three sources: ferrous picolinate and naturally derived from beet root and liver extract. EP-NO® Low Iron is safe, non-toxic and very easy to digest.

1. 
   

2. RAPID RECHARGE
   

1. 1.CNS Technology (Choline Bitartrate, L-Taurine, Theobromine,
   

2. Vitamin B-12, B6, Niaminicide Xanthinol Nicotinate, BCAA’s and dextrose)
   

         1. Restores Energy Levels

         2. Revitalizes CNS (Central Nervous System)

         3. Enhances Mental Recovery after workouts

   2. 100% Whey Protein Isolates,  BCAA’s, L-Glutamine,

       Magnesium Salicylate and Dextrose

         1. Rebuilds Muscle Tissue

         2. Replenishes Glycogen Storage

         3. Relieves Muscle Soreness

3. Antioxidant Components

   (Alpha Lapoic Acid, Vitamin C, E, L-Glutamine, and L-Taurine)

         1. Clears Free Radicals

         2. Promotes faster cellular recovery

         3. Decreases muscular damage

4. 4.Vitamin & Minerals ( Sodium[ as Sea Salt], Potassium Citrate,  Magnesium
   

5. aspartate & Salicytate, Calcium ascorbate, L- Taurine, Vitamins A, High
   

6. potency B12 B-Complex, Biotin, C and E)
   

         1. Replenishes vitamins and electrolyte-minerals in affective doses

         2. Restores energy levels

         3. Repairs Cellular damage

         4. Relieves Muscle Soreness

5. Easy to follow usage chart, 25 Gram serving size, natural flavors and colors

         1. Extremely easy on the stomach

         2. Fine-tune calories to workout

         3. No fears of harmful chemicals going into your body.

Rapid Recharge

Vanilla Cream

MSRP: $39.99

BTMS Price: $20.00

The information contained in this newsletter is the opinion of Ryan Riell and Break Through Multisport on endurance training, racing, and nutrition. These points are suggestions on how to train and not recommendations for athletes. Any article on the Break Through Multisport website may be reprinted into a paper or online newsletter for your NON-PROFIT club or organization, so long as Ryan Riell and www.BreakThroughMultisport.com are credited.  If you do reprint or link to any Break Through Multisport material, please send a courtesy email to Ryan@BreakThroughMultisport.com. For medical advice, and before starting a strenuous training program, consult with a physician.