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 the author 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.
February, 2011
Volume 4
Issue 2
In This Issue:
USA Triathlon Webinar
“Making the Most Out of Your CompuTrainer: Part 2”
New Chicago Coach: Kate Bongiovanni
Yoga Breathing
Spring Running Camp
Spring Training Camp
Dehydration: What Athletes Must Know
Know Your Numbers
Chicago Facility Grand Opening-
Train Chicago
Sponsor of the Month
Infinit Nutrition - 20%
Post Exercise Fueling: Physiological Considerations
Break Through Multisport Inc. 1235 North Sunnyvale, Box 75 Mesa, AZ 85205 (931) 220-7050
www.BreakThroughMultisport.com Info@BreakThroughMultisport.com
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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.
replenish depleted glycogen stores as soon as possible following exercise. The optimum window for glycogen replenishment is 30 minutes post exercise although there is still benefit to nutrient intake up to 2 hours post exercise. The physiological reasons for this time frame are fairly straightforward. First there is a transient increase in glucose uptake receptors on the cell membranes of muscle cells following exercise. This relatively short lived increase in receptors lasts about 30 minutes at its peak and decreases to almost pre - exercise levels at 2 hours. Glucose uptake receptors allow glucose to be taken up into muscle cells where it is used to synthesize glycogen which is the storage form of glucose. Second there is a post exercise increase in insulin release and an increase in the sensitivity of muscle cells to the physiologic effect of insulin. Among its many functions, insulin facilitates the uptake and storage of glucose as glycogen in muscle cells as well as the uptake and use of protein for repair of muscle damage. These processes are enhanced during the initial 30 minute window after exercise. So, in combination, increased glucose receptor density along with increased insulin release and sensitivity facilitate an optimal rate of uptake and storage of glucose as glycogen in the muscle cells as well as the uptake and use of protein for muscle repair.
The second major point to consider when choosing a post exercise fueling strategy is: what to eat? Research has shown that consuming carbohydrates alone will facilitate replenishment of muscle glycogen stores but a carbohydrate and protein combination is a better choice to maximally facilitate post exercise recovery. Protein appears to augment the body’s response to insulin and thereby increases the rate of glucose uptake into muscles. It is also needed to facilitate muscle repair. Research has also shown that combining carbohydrate with protein in a 4:1 ratio is optimal.
In summary:
1.) Glycogen, which is a major fuel source for working muscle, may be significantly depleted after exercise and therefore will need to be replenished.
2.) Immediately following exercise and for up to 2 hours post exercise there is an increase in the density of glucose receptors on muscle cells and an increase in insulin release and insulin sensitivity of the muscle cells. This allows for enhanced uptake of glucose into the muscle cells for storage as glycogen and facilitates the uptake and use of dietary protein for muscle repair.
3.) Research shows that athletes should begin refueling as soon after exercise as possible to maximize their ability to replenish muscle glycogen stores. The peak window for this replenishment process is within 30 minutes post exercise but does continue, albeit less efficiently, for up to 2 hours post exercise.
4.) Athletes should aim for a replenishment food source that combines carbohydrate and protein in a 4:1 ratio.
References:
1.) Ivy, J.L.: Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis and Repair Following Exercise. J. Sports Sci. and Med 3: 131 – 138, 2004.
2.) Ivy, J.L., Goforth, H.W., Damon, B.M., McCauley, T.R., Parsons, E.C., and Price, T.B.: Early Postexercise Muscle Glycogen Recovery is Enhanced With a Carbohydrate – Protein Supplement. J. Appl Physiol 93(4): 1337-1344, 2002.
3.) Zawadski, K.M., Yaspelkis, B.B., and Ivy, J.L.: Carbohydrate –Protein Complex Increases the Rate of Muscle Glycogen Storage After Exercise. J. Appl Physiol 72(5): 1854- 1859, 1992.
4.) Friel, J.: The Triathlete’s Training Bible 2nd Edition. Velo Press, 2004.
5.) Friel, J. and Byrn, G.: Going Long: Training For Ironman – Distance Triathlons 2nd Edition. Velo Press, 2009.
6.) Cordain, L. and Friel, J.: The Paleo Diet for Athletes. Rodale Press, 2005.
Coach Brian is a USA Triathlon Certified Coach and an Assistant Coach at Break through Multisport. He is the Director of the Break Through Multisport- Tucson Division. For more information on the Tucson branch of Break Through Multisport, please visit http://BreakThroughMultisport.com/Tucson. You can reach Coach Brian at brian@breakthroughmultisport.com or at (520) 220-1489 with any question, comments, or for all of your coaching needs
By Brian Bechill DO
By Dina Aburmishan RD, LDN
Most Endurance/multisport athletes are aware that they need to replenish depleted energy stores after a workout or race. What may not be such common knowledge is what research shows about what types of fuel sources should be consumed and why. This article will give a brief introduction to the recent research concerning the physiology of post exercise fueling.
Glycogen is one of the most important fuel sources in the endurance/multisport athlete’s body. It is a storage form of glucose consisting of multiple glucose molecules that are linked together. During exercise glycogen is broken down into individual glucose molecules to be used as fuel for working muscles. Glycogen is limited in supply and must be re - synthesized after it has been depleted. Therefore, after a workout or race, one of the primary nutritional objectives for the endurance athlete is to replenish glycogen stores. A second objective is to facilitate the repair of muscle tissue that has been damaged by exercise. The question is: How are these objectives most efficiently achieved?
The first point to consider is timing: when should refueling begin to optimize recovery? Multiple studies have shown that the athlete should begin refueling to
Do you know what your cholesterol, triglycerides, Glucose or BMI should be? Do you even know what your cholesterol, triglycerides, glucose or BMI is? If you aren’t on medication your insurance plan most likely covers a full lipid profile once a year. If you don’t know your biological markers (cholesterol, triglycerides, glucose, etc.) it would be wise to see where you are. Here is a breakdown of what numbers mean what and where you should be.
Why should I know my numbers?
Your risk for disease can be assessed by knowing your numbers for body composition, cholesterol, triglycerides, blood pressure, blood sugar and by understanding what they mean.
Body composition tests
Body Mass Index (BMI)
Body mass index is a ratio of a person’s weight to height. BMI is used to assess obesity related health problems. These problems will increase beyond a BMI of 25.0 for most people. BMI may not be the most appropriate indicator of health status for certain groups of people (weight lifters or people over 75 yrs).
Here’s our premier training camp, coming back again in 2011! The Spring Training camps is a GREAT way to kick off your season with GREAT training with some of the top triathlon coaches in the country, like minded athletes and GREAT weather!
Spend a long weekend training in Boulder, CO with Break Through Multisport where you will train with like-minded athletes in a friendly environment! Whether you are a cyclist or a triathlete who has only completed a couple triathlons or you are a veteran Ironman, this camp is for you. Between, during and after workouts, we will teach you what you need to know in order to accomplish your triathlon goals!
USA Triathlon certified coaches- this camp is worth 10 CEU’s from USA Triathlon! This is the perfect opportunity brush up on training principles and theory, for you to bring YOUR athletes to a training camp, be able to train with them, get all kinds of video footage that you will take with you in order to use with your client AND you get 10 CEU’s from USA Triathlon!
Collegiate triathletes and coaches- This is the perfect time frame to kick start your preparation for Collegiate Nationals! This camp is offering you a special rate of $100 per athlete. College coaches- If you have more than 8 athletes that are interested in coming to the camp, please contact me for special rates. If your coach is able to come, he/she will also receive a discount on the CEU entry fee. For more information, please contact Coach Ryan for more information.
COACHES- IF YOU HAVE ATHLETES THAT YOU ARE INTERESTED IN COMING TO THE CAMP, PLEASE CONTACT ME PRIOR TO PAYING, THERE IS A DISCOUNT!
There seems to be a lot of hype recently about hot and humid marathons and races. People are avoiding summer races and race directors are pushing race dates up or moving them back, depending on the time of year, to minimize the chances of unfavorable conditions on race day. But if an athlete knows how to monitor hydration levels before, during and after their performances, they will perform well even in hot and humid conditions. This will be a two part article about hydration. This article will cover what we traditionally know about dehydration, how it affects performance and what to do during the race to prevent dehydration. The next article will discuss some of the new research being published about dehydration levels and performance. Both articles are a must read.
After my recent race in Cozumel, Mexico, I have a couple of tips to relay after my experience. First, I had an idea that it was going to be hot and humid. It is Mexico after all. So, when prepping for a race do the best you can to control all the factors that you can. A couple of examples include, what you choice to ingest, how much you ingest and when you consume the product. Second, know how to hydrate properly for hot, cold, warm, humid, long, and even short performances, then PRACTICE hydrating in these conditions. Setting yourself up for success by knowing how your body will react in any condition will make your race more enjoyable. The more we know what dehydration feels, looks, smells and tastes like the better off we can perform. And the more we know what dehydration will do to our performance the more it will motivate us to stay on top of our hydration strategy.
What happens to performance once the body reaches dehydration?
Dehydration alters the body's cardiovascular, neuromuscular and thermoregulatory ability. When the body loses as little as 2% of its overall body weight, performance is altered up to 6% for a 5K. Losing 4-5% could do serious damage to your body. On a hot day, it is not uncommon to lose 4-5 lbs per run. And the body can only absorb 28 ounces fluid per hour. So, we don’t need to do the math to see that this would leave the athlete at a deficit. Monitoring sweat loss is of utmost importance, particularly as duration and temperature increase, for maintain hydration. To find “Total Sweat Lost”, weigh yourself before your runs (naked) and after your runs (naked). Subtract the post from pre-training weight and add in any fluid intake during your training session.
Dehydration causes low blood sodium-potassium levels which limits the muscle's ability to contract. This inability to contract decreases power output that typically shows up on the bike and run. The body tries to protect itself by subconsciously contracting less intense. Thus conserving energy the body needs for what we were once concerned with, survival.
Further, this limited ability to contract can lead to cramps. Proper hydration and electrolyte balance is key to preventing cramping. Cramps can also be a sign of weakness. If you are constantly cramping in a particular area of the body. See a coach, physical therapist and even a nutritionist to see if you have an structural or nutritional imbalance.
Mineral losses in sweat can be up to 40% of your Daily Required Intake for Calcium, 200% of Copper, 80% of your Iron, 10% of Magnesium, and 50% Zinc. Do what you can leading up to the race to reduce the amount of minerals that are lost during competition. If racing in hot conditions, do the best you can to replicate the same conditions at on the path, at home or at your studio. Bring in a space heater or humidifier and wear extra clothes (i.e. cotton sweat shirts, hats, and pants) to simulate race conditions.
What to do during performance to keep yourself hydrated.
For triathletes and runners alike the best time to hydrate is before the race, but what should we do during the race? First, for triathletes, the bike is really the first opportunity to take advantage of hydration and fueling. The swim, and even T1, make it difficult to ingest liquids. When the body goes from a horizontal position (swimming) to a vertical position (running to T1), heart rate spikes dramatically. This quick rise in heart rate shunts the blood from the stomach and to the extremities that need the blood. Thus making it very difficult and even silly to ingest fuel in T1.
If you know that you have a high sweat rate, then it is advisable to go into the race with an electrolyte supplement ((sodium, chloride, potassium, calcium, magnesium). No matter how much you drink, your sports drink you will not fully replenish your electrolytes without supplementing.
When hydrating, sip your fluids. Your stomach can only digest small amounts of fluids and fuel during a race. Your ability to digest will depend on the intensity, heat and duration of your race. Practice what and when to eat in particular conditions. An amateur mistake is to try a new sport gu that you found at the expo or to not train with the fuel that will be on the course. Know what will be on the course and whether it will affect your GI track while training. If it doesn’t cause any GI distress, then monitor your energy levels, focus and even paces when you take the gu. Test, test and re-test the products often.
In conclusion, know what dehydration is, what it feels like and what to do when your in training and racing conditions. And do what you can to control all possible conditions. The fitness that you show up with on race day is controlled by you and you only. Just the same as the fuel you ingest is controlled by you and you only. So make an informed and tested decision.
Article 2: The cutting edge information about hydration-doesn’t necessarily decrease fitness.
Mike Thomson is the Director of Operations and Training for Break Through Multisport in Chicago, IL. Mike is recognized as one of the top triathlon, fitness and nutrition experts in the Chicago area. He holds a bachelors degrees in kinesiology (exercise physiology and biomechanics) from Michigan State. For more information, please contact Mike Thomson at (517) 648-1101 or at Mike@BreakThroughMultisport.com.
By Mike Thomson
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We are also very excited to announce that Jessi Stensland, a professional endurance athlete and movement specialist will be providing a MovementU session as part of the camp!
Since 2004 Jessi has been trained and mentored in functional performance training by the team at Athletes' Performance - creators of Core Performance and the leaders in providing solutions to help athletes and others become injury resistant, energy efficient and powerful. This training made a huge impact on her performance as a professional athlete and even more valuably, in life. It has been through this influence and her own practical experiences throughout her athletic career that has lead to an inspiration and ability to educate and empower others to understand their body better and fully grasp the concept of true performance potential so that they may realize it in their lifetime. Movement U was created from this inspiration.
Break Through Multisport is proud to announce that triathlon coach Kate Bongiovanni has joined our coaching staff and will be working out of our Chicago facility! Kate is a USA Triathlon certified coach, a freelance writer and editor with a specialty in health, fitness and endurance sports. Kate said “I had learned about Break Through when I worked at Windy City Sports magazine, interviewed an athlete or two, and used the company as a resource.” I really get a thrill out of helping others accomplish their goals and if they fall in love with the active lifestyle as much as I have, even better.” Break Through’s Head Coach Ryan Riell said “I’m thrilled to have been able to bring on an experience and knowledgable coach like Kate, she will be able to provide athletes across the country with a level of coaching that is hard to find anywhere else!”
Kate has an extensive background in swimming and running and will bring invaluable experience and coaching ability to the Chicago area athlete’s! Kate said “I’m really excited to be joining the team. Ryan and the other coaches are full of useful inspiration that I can feed off for my own coaching and racing experience” and we are looking forward to having her on our side!
BMI:
Less than 18.5 Underweight
18.5-24.9 Healthy
25.9-29.9 Overweight
30.0 Or more Obese
My Current BMI is:
Percent Body fat
Total body fat percentage
consists of essential fat and
storage fat. Essential fat is
that amount necessary for maintenance of life and
reproductive functions.
Percent fat is greater for
women than for men,
because of the demands of childbearing and other
hormonal functions. Essential
fat is 2–5% in men, and
10–13% in women. Storage
fat consists of fat
accumulation in adipose
tissue, part of which protects
internal organs in the chest
and abdomen. The minimum
recommended total body fat percentage exceeds the essential fat percentage value reported above. To get your body fat testing you can ask your local gym or get a body fat analyzer, which aren’t the most reliable, but a good start. They cost about $50 and can be bought online.
Percent Body Fat:
Women:
Under 21.0Low
21.0-32.0 Healthy
32.1 Or moreHigh
Men:
Under 8.0Low
8.1-24.9Healthy
25.0 Or moreHigh
My percent body fat is:
Waist Circumference
The waist circumference is a simple measurement around a person’s natural waist (just above the navel). Place to fingers right above your navel and wrap the tape measure there.
A high risk waistline is defined as more than 35 inches (88 cm) for women, and more than 40 inches (102 cm) for men.
My Waist Circumference is:
Waist to Hip Ration: (W/H-R) is used to pattern the distribution of body fat. It is an indicator of health risks of obesity. Individuals with more fat on the trunk, especially abdominal fat are at increased risk of high blood pressure, Diabetes, high cholesterol, heart risk, and some cancers.
To measure your waist to hip ratio take a tape measure and wrap it first around the waist (2 fingers above the navel) then around the just atop the hip bones—your hips. Example: waist is 35 inches and a the hip is 38 inches for a women. So 35 divided by 38 (35/38) equals 0.92 which is higher than recommended.
W/H-R:
Women:
Under 0.82 Healthy
Above 0.82High Risk
Men:
Under 0.94Healthy
Above 0.94High Risk
My Waist-to-Hip Ratio is:
Cardiovascular
(These tests can only be done at a lab.)
Cholesterol
Cholesterol is a waxy substance founding all parts of your body. It is coated with a layer of protein to make a lipoprotein that can travel through the blood. There are two types of cholesterol:
LDL (low density lipoprotein) carries most of the cholesterol in the blood. When there is too much in the blood, it can lead to a cholesterol buildup in the arteries. LDL cholesterol is ‘Lousy’ cholesterol and the Lower the better.
HDL (high density lipoprotein) helps remove the cholesterol from the blood and helps prevent the fatty buildup. HDL cholesterol is called the ‘Healthy’ cholesterol and the Higher the better.
Total Cholesterol:
Less than 200 mg/dL Desirable
200-239 mg/dLBorderline High
240 mg/dL or moreHigh
LDL Cholesterol:
Less than 100 mg/dLOptimal
100-129 mg/dLNear Optimal
130-159 mg/dLBorderline high
160-189 mg/dLHigh
190 mg/dL or moreVery High
HDL Cholesterol
Below 40mg/dLLow
60 or HigherOptimal
My Total cholesterol is:
My LDL cholesterol is:
My HDL cholesterol is:
Triglycerides
Triglycerides are the chemical form in which most fat exists in food as well as in the body. They are also present in blood plasma and, in association with cholesterol, form the plasma lipids.
Triglycerides in the plasma are from fat eaten in foods or made in the body from other energy sources such as carbohydrates. Calories ingested in a meal and not used immediately by tissues are converted to triglycerides and transported to fat cells to be stored.
Excess triglycerides in plasma are called hypertriglyceridemia. It is linked to the occurrence of coronary artery disease in some people. Elevated triglycerides may be a consequence of other disease, such as untreated diabetes mellitus. As with cholesterol, increases in triglyceride levels can be detected by plasma measurements these measurements are made after an overnight food and alcohol fast.
Less than 150 mg/dLNormal
150-199 mg/dL Borderline High
200-499 mg/dLHigh
500 mg/dL or greaterVery High
My Triglycerides are:
Blood pressure
Blood pressure is the force of blood as it moves through the blood vessels. If blood cannot flow easily through the vessels, the force increases. If the force is too great, you have high blood pressure.
The higher number (systolic) represents the pressure while the heart is beating. The lower (diastolic) number represents the pressure when the heart is resting between beats. The systolic pressure is always stated first and the diastolic pressure is second.
Systolic (mmHg)Diastolic
Normal under 120under 80
Borderline high120-13980-89
Hypertension stage 1140-15990-99
Hypertension stage 2 above 160above 100
My Blood Pressure is:
Diabetes
Blood Sugar
Diabetes is a metabolic disorder in which the level of glucose in the blood—called blood sugar—it is too high. Normally, the body gets its energy from blood sugar, which comes from food.
This is done on most labs just look for the glucose number. Glucose, sugar and carbs all mean the same thing.
According to the American Diabetes Association, a fasting blood sugar level in people who do not have diabetes should be between 60-99 mg/dL. If you have diabetes, your goal for blood sugar levels using a blood glucose meter should be:
Before Meals 80-120 mg/dL
After Meals100-140 mg/dL
My fasting Blood Sugar is:
Hemoglobin A1c:
Hemoglobin A1c is a way to measure your average blood sugar range. It simply measures how much sugar is stuck to your blood cells. This tells us if your blood sugar levels are too high on a consistent basis. It is measured every 3-4 months. This test is usually done only if you are diabetic. However, it’s always a good test to do once a year. You might have to pay out of pocket for the test, but it shouldn’t be more than $30-40.
4.0-6.0% Normal
6.0-6.5%Borderline high
6.5 or greaterHigh
My Hemoglobin A1c is:
A CompuTrainer can and should be one of the most important tools available to triathletes and cyclists. With the ability to control every aspect of a trainer session comes a increased ability to maximize the physiological and psychological aspects of a training ride. This webinar will build upon the basic principles that were covered in Making the Most Out of Your CompuTrainer (Part 1) from Novemeber 2010. You will learn how to write fully customized workouts for a CompuTrainer session based on advanced testing protocols such as peak power output (PPO) and training such as High-Intensity Interval Training (HIT) that will improve your cycling ability very quickly!
Topic: Making the Most Out of Your CompuTrainer: Part 2
Presenter: Ryan Riell
Date: Monday, February 23
Time: 4-5pm MST, 3-4pm PST, 5-6pm CST, 6-7pm EST
Webinar Fee Structure:
USAT Member or Coach: $24.99 (0 CEU)
USAT Coach: $34.99 (1 CEU)
Non-USAT Members: $39.99 (0 CEU)
Clicker HERE to register!
Whether muscle aches and pains have you sidelined or you’re set to take your sport to the next level in hopes of dropping some serious time, any athlete can benefit from a yoga session. But rather than leave athletes bouncing between vinyasa, forrest, hatha and ashtanga yoga classes to find the right mix of stretches and breathing, they can simply register for yoga classes specifically designed for athletes.
A good yoga instructor/class incorporates tree poses and hand to knee pose in her class as great balancing and core strength poses. Many classes focus on core stretches like single leg balances and shoulder, hip and leg openers. Yoga should balance out muscles and joints. This form of exercise allows the athlete time to focus on other disciplines which translates well into being better during their training.
Because athletes are most often limited on time, more often than not they spend their allotted training time biking, running or swimming rather than working on stretches or balancing and core exercises. Stretching, balance and core-strengthening workouts are an integral part of the endurance athletes training and often ignored or time spent on these exercises are limited to whatever time they have leftover. However, athletes can benefit from yoga and stretching as a balance to training, potentially warding off injury. The bottom line is, add yoga and stretching, you will see the benefits after a short period of time.
Kate Bongiovanni is USA Triathlon certified assistant coach for Break Through Multisport in Chicago, IL. For more information, please contact Kate Bongiovanni at (312) 643-0422 or at Kate@BreakThroughMultisport.com.
If you are a runner, this all inclusive training camp is for YOU! Our first annual Spring Running Camp in New Buffalo, Michigan which is only 90 minutes from Chicago, IL!
If you are preparing for the Boston Marathon or any other road race this spring or early summer, this camp is going to provide you with invaluable experience, training and knowledge!
The camp starts on Friday, March 4th at 4PM and runs through Sunday, March 6th until noon. Your entry fee will include all of the following:
-
Lodging at a 6-acre, newly constructed log cabin on the Gallen River, complete with a hot tub -
Fully catered gourmet meals
-
Massage therapist
-
Three (3) coached run workouts
-
Hands-on dynamic warm up, running drills and core strengthening instruction
-
Yoga class for runners
-
Written running biomechanics with drill prescriptions
Tentative itinerary:
Spring Training Camp
(with Run Biomechanics Video)
USD $475
Spring Running Camp
USD $375.00
Spring Training Camp
(with extra 30 min. massage)
USD $350
Spring Training Camp
(with extra 60 min. massage)
USD $350
Spring Training Camp
(With 10 USAT CEU’s)
USD $300.00
Spring Training Camp
USD $200.00
Spring Training Camp
One (1) Metabolic Test
(With 10 USAT CEU’s)
USD $400.00
Spring Training Camp
One (1) Metabolic Test
USD $300.00
Spring Training Camp
2nd Metabolic Test
USD $50.00
Spring Training Camp
3rd Metabolic Test
USD $50.00
For a 2nd or 3rd metabolic test, the price is discounted to $50 per test. In order to get the discounted pricing, yoiu must sign up for a package above that includes one (1) metabolic test.
VO2 max (also called maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or aerobic capacity) is the maximum capacity of an your bodies ability to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual. The name is derived from V - volume per time, O2 - oxygen, max - maximum.
This number by itself is not very useful to an athlete or a coach... it’s kinda like a trophy. In order for a VO2 max test to become incredible valuable, we need a second or third variable such as heart rate, velocity or power output!
We have the ability to test your VO2 max, utilizing the cutting edge protocols of exercise physiology to test your VO2 max AND generate accurate cycling power and heart rate zones and/or run pacing and heart rate zones for you to use while training and racing.
Everyone has heard about “burning more fat” while training or working out... this is what determines the “substrate” (fuel source... fat v. carbs). To read more, click HERE.
Swing by and meet the Break Through Multisport- Chicago coaching staff and check out our new facilities to include the state-of-the-art CompuTrainer center! Complimentary valet service will be provided for all guests. To RSVP or for more information, please contact: info@bcrevents.com
