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.

January, 2011

Volume 4

Issue 1

In This Issue:

USA Triathlon Webinar

“Ironman: The Basics”

USAT High Performance Team Symposium

Performance Webinars

Chicago Training Facility

Metabolic Testing

Spring Training Camp

Pre-Season Strength Training (Part 2)

Essential Nutrients for Endurance Athletes

Substrate Utilization

Sponsor of the Month

Infinit Nutrition - 20%

Athlete of the Year

Cold Weather Training

100% Free Seminar Series- Phoenix Area

Break Through Multisport Inc.     1235 North Sunnyvale, Box 75     Mesa, AZ 85205      (480) 442-0267

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.

Specific clothing configurations for each individual athlete should be tailored to individual needs, intensity of exercise, and body morphology. Each athlete’s requirements may vary considerably. Athletes need to be aware that over dressing can produce risk of overheating. Overdressing may also inhibit the effective transfer moisture from sweat to the external environment during active exercise which can cause discomfort during exercise. More importantly sweat soaked clothing can create an increased rate of cooling when the athlete stops activity and continues to be exposed to cold.

Fluid and Caloric Requirements

Athletes who are going to be training outdoors in cold weather need to maintain essentially the same fluid and caloric intake as they would during warmer weather training. Cold weather training does not, in the majority of situations, require any greater caloric intake than training in temperate conditions. There does not appear to be any increased caloric requirement solely to maintain core temperature during exercise. This having been said, in some situations athletes may experience greater energy expenditure and therefore increased caloric intake requirements by up to 10% - 40% when exercising in colder weather. Research suggests that such increased caloric requirements are related solely to increased exertion required to exercise while bearing the increased weight of heavy clothing and, when applicable, the increased effort required for locomotion through snow.

Required fluid intake during cold weather exercise will not likely be as high as it is in extreme heat conditions but cold weather training does require adequate fluid intake by the athlete. For athletes working at a high intensity there will be significant loss of fluids through respiration and perspiration just the same as in warmer weather training. To prevent excess sweating during cold weather training proper clothing selection is important. If the athlete is overdressed fluid losses through sweating may be increased and dehydration may be more likely to occur. Of note also is that prolonged cold exposure may blunt the thirst mechanism. As such athletes may need to be extra vigilant to ensure adequate fluid intake while training for prolonged periods of time in extreme cold.

Physical Fitness

Physical fitness per se does not seem to have a significant effect on human thermoregulation in cold weather. Rather it appears that more physically fit individuals are capable of exercising at a higher intensity for a longer period of time. This potentially allows the more physically fit individual to withstand exercise in cold for a longer period of time while maintaining adequate core body temperature. Interestingly there may also be anthropomorphic differences that affect tolerance to cold weather training such that individuals who are less fit but who have more body fat have more insulation from the cold. It also appears that individuals with higher body fat content have a more pronounced peripheral vasoconstrictive response to cold which allows blood to be preferentially shunted from the extremities to the core of the body to help lessen heat loss though the extremities. The less fit athlete with higher percentage of body fat may thus be afforded some extra advantage in maintaining core temp in the face of not being able to exercise for as long or at the same intensity as the leaner individual.

Hypothermia Risk

Cold weather brings the risk of hypothermia. Hypothermia occurs when there is a decrease in core body temperature.  Research has shown that prolonged low intensity exercise in cold weather may predispose athletes to developing hypothermia. Hypothermia becomes a risk when metabolic heat production is not great enough to counteract heat loss and to maintain core body temperature. Research has suggested that exercise performed at intensities greater than 60% V02 max is adequate to maintain normal or elevated core body temperature during cold weather exercise. Several studies have also shown that when cold weather exercise is performed at intensities below 30% V02 max that heat losses can exceed heat production and lead to a net heat loss with subsequent decrease in core body temperature. If such conditions are prolonged then hypothermia may occur. As such, exercise in cold weather conditions needs to be of an adequate intensity or of a relatively shorter duration to allow for maintenance of core body temperature.  

The situation when swimming in cold water is complex. There is a precarious balance between increased metabolic heat production and conductive heat loss. It appears that, much as in land based exercise, longer duration/low intensity exercise in cold water creates more risk for hypothermia. Furthermore it appears that athletes who are exercising at a low intensity in cold water may do better to limit their stroke to mostly arm motion. At higher intensities of exercise combined leg and arm motion may be more advantageous for maintaining core body temperature and may allow for prolonged exercise duration in cold water conditions.

Resting muscle presents a barrier to heat loss by acting as an insulator. Combined leg and arm motion during swimming both exposes more body surface to cold water and results in greater blood flow to working muscles than does separate arm or leg motion. Increased body surface exposure and increased muscle blood flow together will produce increased conductive heat loss. Research has shown that athletes who are exercising in cold water and who use combined  arm and leg movements at low intensity loose body heat much quicker than those who use only arm or leg motion separately. At higher exercise intensities, however, combined arm and leg motion can result in a higher rate of metabolic heat production that may surpass conductive heat loss and thereby help to maintain core body temperature. Higher intensity swimming utilizing both a strong kick and arm stroke may, therefore, allow for longer duration of swimming in cold water before there is increased risk of hypothermia developing.  

Wet and Wind Chill Conditions

It is important and interesting to note that becoming wet and or being exposed to wind does not cause one to become any colder, in absolute temperature, than if one is dry. The important impact of becoming wet or being exposed to wind in cold weather is that such factors increase the rate at which the athlete’s body temperature will decrease to the ambient temperature i.e the temperature loss will be more rapid but not greater in total magnitude.  In most cases exercise of sufficient intensity will allow for continued maintenance of core body temperature even in the face of wet or windy conditions. If, however, the athlete is working at a low intensity he or she becomes at much greater risk for significant hypothermia in a shorter period of cold exposure if there is attendant wind chill or if the athlete is wet. Athletes whose clothing becomes wet from sweat or from external moisture must be cautious not to spend extended time in the cold during rest periods or cool down periods as this may result in rapid body heat loss. It is recommended that if cool down is done in the cold that dry clothes be available to change into. During rest periods between intervals wet athletes are encouraged to put on an outer shell garment to help mitigate heat loss.

Summary

The majority of athletes can safely exercise even in markedly decreased ambient temperature if several key points are kept in mind:

-Clothing should be layered and configuration of clothing should be tailored to each individual athlete’s needs. Overdressing should be avoided. Generally a protective outer shell should be worn during rest periods or cool down periods.

-In general athletes can maintain the same fuelling and hydrating routines as they would in more temperate temperatures. Exceptions may occur when an athlete is heavily dressed or moving through increased resistance produced by snow. Such conditions can create increased caloric requirements.  Overdressed athletes may end up requiring an increased volume of fluids to adequately hydrate due to increased sweat production. Prolonged exercise in extreme cold can blunt the thirst mechanism and may require more attention to maintaining adequate hydration.

-Increased physical fitness does not appear to significantly alter the rate of body heat loss in cold weather exercise. The main advantage of increased fitness appears to be an increased capacity to exercise at a higher intensity and therefore maintain adequate body temperature during prolonged exercise in the cold. 

-In general athletes are at greater risk for hypothermia if they engage in prolonged low intensity exercise in cold weather conditions. As such cold weather exercise bouts must be of adequate intensity or of decreased duration to avoid hypothermia.

-Cold water swimming of long duration should be done at moderate to high intensity and should include a strong kick and arm stroke to most effectively maintain core body temperature. 

-Athletes should be aware of the risk of accelerated loss of body heat in wet or windy conditions. In such conditions athletes should limit their exposure to cold during rest periods or during cool down.

References:

1.Castellani, J.W., Young, A.J., Ducharme, M.B., Geisbrecht, G.G., Glickman, E., and Sallis, R.E.: Prevention of Cold Injuries During Exercise.  Med. Sci. Sports Exerc. Special Communications: 2012 – 2029, 2006.

2.Bittel, J.H., Nonott – Varly, C., Livecchi – Gonnot, G.H., and Hanniquet, A.M.: Physical Fitness and Thermoregulatory Reactions in a Cold Environment in Men. J. Appl. Physiol. 65:1984 – 1989, 1988.

3.Buskirk, E.R., Thompson, R.H., and Whedon, G.D.: Metabolic Response to Cold Air in Men and Women in Relation to Total Body Fat Content. J. Appl. Physiol. 18: 603 – 612, 1963.

4.Danielson, U.: Windchill and the Risk of Tissue Freezing. J. Appl. Physiol. 81: 2666 – 2673, 1996.

5.Doubt, T.J.: Physiology of Exercise in The Cold. Sports Med. 11: 367-381, 1991.

6.FErretti, G., Veicsteinas, A., and Rennie, D.W.: Conductive and Convective Heat Flows of Exercising Humans in Cold Water. J. Appl. Physiol. 67: 2473 – 2480, 1989.

7.Gonzales, R.R, and Sawka, M.N.: Biophysical and Physiological Integration of Proper Clothing for Exercise. Exerc. Sport  Sci. Rev.15: 261 – 295, 1987.

8. Haman, F., Peronnet, F., and Kenny G.P.: Effect of Cold Exposure on Fuel Utilization in Humans: Plasma Glucose, Muscle Glycogen, and Lipids. J. Appl. Physiol.93: 77 – 84, 2002.

9.Toner, M.M., Sawka, M.N., and Pandolf, K.B.: Thermal Responses During Arm and Leg and Combined Arm – Leg Exercise in Water. J. Appl. Physiol. 56: 1355 – 1360, 1984.

10.Jacobs, I., Romet, T., Frim, J., and Hynes, A.: Effects of Endurance Fitness on Responses to Cold Water Immersion.  Aviat. Space Environ. Med. 55: 715 – 720, 1984.

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 Ryan Riell, MS

By Dina Aburmishan RD, LDN

Many multisport and endurance athletes find themselves training year round which will entail cold weather training for athletes in many parts of the United States and abroad. Aside from the obvious risks associated with extreme accumulations of ice and snow that might preclude outdoor training there is no reason that the majority of athletes cannot train in cold weather. It is prudent, however, to be aware of some important differences between warm weather training and cold weather training. This article will provide an overview of several important considerations for the athlete training in cold weather conditions.

Clothing

As a general guide clothing for cold weather should include a base layer that is usually of synthetic wicking material that will allow moisture from sweat to be wicked away from the skin. A second layer is recommended to be a synthetic or wool insulating layer. The third and outer layer is usually a one way wind and water barrier/shell that will allow water vapor out but not allow moisture in from external sources. Typically the outer shell is removed during active exercise and donned again during rest or cool down. In the most extreme cold or wet conditions the athlete may elect to wear the outer shell during active exercise.

In this webinar, we will cover all of the basics about preparing for an Ironman. After this webinar, you will fully understand how to apply the principles of periodization and progression for an Ironman. You will understand how to determine the number workouts that are correct for you and how to appropriate them between swimming, cycling and running. You will also have a very clear idea of the key workouts that should be conducted during each phase of the training program.!

Topic: Ironman: The Basics

Presenter: Ryan Riell

Date: Monday, January 10

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!

Phoenix area athletes, make sure you take advantage of the 100% FREE “Endurance Sports Training” Seminar Series, presented by Sol Sports Running Zone!

Endurance athletes convert more of their energy stores to pure energy than less active individuals. This is exactly what is occurring when you have a large pasta, protein and veggie meal the night before a long run, bike or swim. You are converting what you eat into energy. This process of energy conversion takes a lot of essential nutrients’ specifically micronutrients. It is ideal to get these nutrients in natural whole food forms. There are things in food that help run our body that we don’t know yet. The interaction of micronutrient in the foods is what helps run our bodies and can prevent certain cancers. Your first goal should be getting your nutrients in whole food forms, then if you are having a bad eating week use a multivitamin.

Below is a list of the essential nutrients for endurance athletes. These nutrients relate purely to muscle, bone and body function. Although all nutrients are essential these play a particularly important role in endurance training. Review the sources and how much you need to eat to reach your goals. You’ll be surprise, its not as much as you might of thought!

Substrate utilization is a term that is thrown around a lot by people, referring to the “energy” source, that an athlete is using all exercising. It's not only athletes to discuss this topic, the normal conversation goes something like this: “I'm just exercising at a low intensity so I burn more” or something like “I'm trying to train my body to burn more fat so I can lose weight faster.” I'm fairly certain, but at this point, most athletes have at least heard about this concept, of burning more fat at a lower intensity. In this article, we will get into the science behind this., And provide some definitive guidelines that are scientifically true, that should be followed.

Substrate utilization is referred to as “respiratory exchange ratio” or RER. The actual scientific definition of RER is the volume of carbon dioxide divided by the volume of oxygen that is expelled from an athlete as they are exercising.

Without getting too in-depth into the science, we do need to know that both fat and carbohydrates are both “oxidized” to provide fuel for our bodies. The RER scale ranges from 0. 7–1. 0, with 0.7 indicating 100% fat oxidation, and 1.0 indicating 100% carbohydrate oxidation. If you look at the table below, it shows the full range of the RER values.

Ryan Riell is the Head Coach of Break Through Multisport and is recognized as one of the top triathlon, fitness and nutrition experts in the nation. He was selected by USA Triathlon to attend multiple Elite Coaching Mentorship Programs at the Olympic Training Center in Colorado Springs, CO and the year long webinar based program. Ryan holds two master’s degrees, one in exercise physiology and biomechanics and the second in organic and biological chemistry. For more information, please contact Ryan Riell at (480) 442-0267 or at Ryan@BreakThroughMultisport.com.

VO2 max (also called maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or aerobic capacity) is the maximum capacity of an individual's body 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!

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.

Spring Training Camp

(With 10 USAT CEU’s)

USD $350

COACHES- IF YOU HAVE ATHLETES THAT YOU ARE INTERESTED IN COMING TO THE CAMP, PLEASE CONTACT ME PRIOR TO PAYING, THERE IS A DISCOUNT!

In Pre-Season Strength Part 1, I mentioned that runners and triathletes develop imbalances. It's true. We knowingly, at least I hope you know, put ourselves through hell and back with our training. We swim, bike, run, swim, bike, run.......and rarely do anything to prevent or correct imbalances until it's too late. 

In order to perform at your endurance sport for an extended period of time there are phases of your season where the focus needs to be on correcting the damage that was done during the high intensity and/or high volume part of your season. Part of the reason for the imbalances is that we not only train for numerous hours a week, we live in the real world. We sit at our desks, in front of a computer, with a hunched back, forward head, shortened hip flexors (as you all sit up in your seats) and expect to go out and rip a marathon like Kara Goucher or a triathlon like Chris McCormick. Correcting these imbalances that occur from our sport and real world will keep us running strong for a lifetime.  But first, we must identify and correct these imbalances.

Swimming

Swimming, typically the sport that people turn to when they develop injuries, can cause major imbalances as well.  These imbalances occur due to increasing swim volume too quickly, poor swim technique, poor posture (sitting at a computer), and infrequent and inappropriate strength sessions.  These imbalances typically show up as forward head, anterior migration of the shoulder girdle and over-developed pectoralis major and latissimus dorsi.  

One way to determine if you have an imbalance is to hold 2 pencils vertically.  Drop your arms naturally by the side of your body and see where the pencils are pointing. 

If they are pointing straight forward, you are in the clear.  If they are pointing towards each other, then we have some work to do.  The more they point at each other, the more severe your imbalance.

Corrective actions:

1. Stretch pectoralis major, latissimus dorsi, and anterior deltoid.  These muscle groups often dominate the movement, hypertrophy and even shorten to cause a dysfunctional posture.
   

2. Strengthen External rotators, scapulae retractors, and serratus anterior.  The stabilizers of the shoulder are often over-“muscled” by the larger muscles listed above.  If we can strengthen our weaknesses we will increase our swimming longevity.
   

3. Swim drills are critical not just for speed and efficiency but for shoulder health.  Taking the body through improper form with any movement for an extended period of time will cause injury.
   

4. Frequently do the pencil test to see if your imbalance free.
   

Cycling

Cycling is similar to swimming in that there are minimal eccentric contractions.  This usually keeps the injury rate relatively low, but the likelihood of developing an imbalance is great.  Cyclist often have over-developed vastus lateralis and soleus.  Another imbalance occurs on time trial bikes even more so than road bikes.  The position and length of time on the bike cause a shortening of the hip flexors and a kyphosis of the spine.  This leads to weakness in the hamstrings and in the upper back, respectively.

Corrective actions:

1. Stretch quadriceps, hip flexors, pectoralis major, and anterior deltoid.  Due to the body position and muscles used on the bike, these muscles must be stretched in order to maintain high bike speeds and watts. 
   

2. Strengthen hamstrings, vastus medialis, and the upper and lower trapezius.  As these muscles become stronger, you will see a drastic increase in pedal efficiency.
   

3. Bike drills.  A simple single leg drill tends to work wonders and teaches the legs to pull the pedals instead of mashing.
   

Running

Runners.  Runners.  Runners.  Where do I start?  Runners like running.  They eat, breath and sleep running and typically nothing else.  So to their detriment, you guessed it, imbalances. 

The American Academy of Physical Medicine and Rehabilitation found that 70% of runners  become injured. Some of the common injuries include runners knee, iliotibial band syndrome, shin splints, achilles tendonitis, heel spurs and plantar fasciitis.  All of these scary injuries can be avoided.

These injuries and imbalances often occur because of increased volume, improper mechanics or muscular weaknesses. Traditionally, runners have weak hips. More specifically, runners have weak gluteus medius. By running in a sagittal plane they rarely develop the ability to stabilize the hip.  Thus, the need for strength training.  

While running, unlike swimming and biking, the body is subjected to greater eccentric forces.  The quads usually take the majority of this force, which leaves the hamstring weak and tight.  Thousands of repetitions in a poor foot strike position will not only exacerbate the imbalance, it will also slow you down. 

Corrective actions:

1. Stretch hip external rotators, hip flexors, quads, and hamstrings.  These heavy hitters are the bread and butter of the lower body.  Runner or not, you need these exercises in your routine.
   

2. Strengthen gluteus medius, hamstrings, and vastus medialis.  As I mentioned in Part 1, unilateral movements trump bilateral movements.  To “correct” the imbalance, choose exercises that allow you to train one leg at a time.  Exercises like lunges, box step ups, or single leg hamstring curls are appropriate. 
   

3. Running Drills.  The more I do these drills, the more I realize how much I love them.  Running drills teach take the body through perfect form and engrain the running pattern.
   

Swimming, biking and running can be fun and life long.  Just make sure that you incorporate a balanced program.  Stretching, strengthening, and drills will help you stay free from injury and far from imbalances.  When incorporating these into your program, make sure you reach out to a coach that is well-versed in designing an appropriate program that suites your needs. 

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

The 2010 Athlete of the Year is Rob Wurth, who finished 8th at Steelhead with a 4:36 that qualified him for the 70.3 World Championships, but this was not the highlight! Rob’s 10:13 at the Ironman World Championships  in Kona, while working full time and missing some training was definitely the highlight and has earned him the Athlete of the Year honors!

USA Triathlon will be holding a High Performance Team symposium from January 16-17 in Colorado Springs, and Coach Ryan is 1 of the 15 coaches across the nation that was invited to the symposium! Topics such as team organization, parent education and involvement, developing successful team/skill camps, benchmark testing, identification and recruitment and many more!

For more information on the new Break Through Elite Racing teams, please click here!

Infinit nutrition is the only fully customizable sports drink available on the market! For the first time, the normal age-group athlete has the ability to create their own sports drink for their own personal needs!

Click on the logo below to receive 20% off your first order!

To place your order, please click on the Infinit logos above

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Substrate utilization is a term that is thrown around a lot by people, referring to the “energy” source, that an athlete is using all exercising. It's not only athletes to discuss this topic, the normal conversation goes something like this: “I'm just exercising at a low intensity so I burn more” or something like “I'm trying to train my body to burn more fat so I can lose weight faster.” I'm fairly certain, but at this point, most athletes have at least heard about this concept, of burning more fat at a lower intensity. In this article, we will get into the science behind this., And provide some definitive guidelines that are scientifically true, that should be followed.

Substrate utilization is referred to as “respiratory exchange ratio” or RER. The actual scientific definition of RER is the volume of carbon dioxide divided by the volume of oxygen that is expelled from an athlete as they are exercising.

Without getting too in-depth into the science, we do need to know that both fat and carbohydrates are both “oxidized” to provide fuel for our bodies. The RER scale ranges from 0. 7–1. 0, with 0.7 indicating 100% fat oxidation, and 1.0 indicating 100% carbohydrate oxidation. If you look

at the table to the right, it shows the full range of the RER values.

For a non-athlete, or someone who is simply looking to lose weight, the next part of this conversation might not be as useful. For an athlete, this next segment will be very useful to you since it will explain the different substrates (energy source) in your body, and the amounts of “fuel” available in the source.

For an athlete weighing between 150 and 165 pounds, the following values are a good approximation.

1. Carbohydrates (CHO)

In the human body, there are three primary sources of CHO, which are as follows.

A. Muscle Glycogen (500 g)

B. Liver Glycogen (120 g)

C. Blood Glucose (20 g)

The grand total of CHO available to a 155-165 pound person is roughly 640 grams.

2. Fat

In the human body, that is stored as triglycerides, in which there are two primary sources found in the human body.

A. Plasma Triglycerides (12,000 g)

B. Muscle Triglyceride (300 g)

the grant full of that available to the same person, is roughly 12,300 grams.

From a nutritional perspective, what exactly does that mean us, as an athlete? First, we need to determine how much energy (kcal) is available per gram of the macronutrients listed above. 1 gram of CHO, when oxidized, provides 4 kcals of energy. On the other hand,  fat provides nine kcal per gram when it is burned. Exercise science estimates that that stores alone supply enough energy for nearly 4 days of running, as compared to less than two hours of running while only using the available glycogen stores. Hopefully, these numbers are the goals. The benefit of shifting the substrate that we primarily utilized during exercise and racing.

Okay, so far we've laid out the physiological fuel sources and the relative amounts available to you. So how exactly does RER play into this? The best answer to that question, is the “crossover” concept that was first proposed in 1994. The crossover concept describes the relationship between fat and carbohydrate oxidation as it relates to the intensity of exercise. The graph below will illustrate exactly what I'm talking about.

So looking at the graph, The blue lines and font wording is indicating that, where old the green lines in wording is indicating carbohydrates. When we look at the X axis, from left to right, it is a measure of the role to the intensity of the given exercise. So reading the entire graph, from left to right, we clearly

see that at a very low intensity open

parentheses such as rest low privacy, we

are burning primarily fat, at close to

100%. as we move from left to right, we

see that as intensity is increasing, the

amount of carbohydrates that now come

into play gradually increases, as the

amount of fat decreases.

The point that we're looking for, is the

“crossover point,” which is been found

to take place at roughly 65% of the

athletes VO2 max, which usually correlates

to a “Zone or Level 2” or “endurance

“intensity. We can also see, that's the

intensity increases to a very high level, we

are primarily utilizing carbohydrates.

So why do we ultimately care about this?

Because through the appropriate type of training in conjunction with the appropriate diet, an athlete has the ability to shift that crossover point further to the right, which is allowing that athlete to utilize more fat, higher intensity (remember, fat has 9 kcal’s per gram, where carbohydrates only have four kcal’s per gram). To get the rest of the story, you will have to go to the Break Through Multisport Training and Racing blog next week!

Break Through Multisport is happy to announce the formation of Break Through Elite Racing, which will start in early 2011 in the Phoenix area! Break Though Elite Racing will consist of 4 teams (Elite, U23, Junior and Youth) with a club component that will primarily be filled with parents of the team members in order to foster a family atmosphere and safe environment for our younger athletes.

Our mission is to play an integral role in the identification, recruitment, development and age-appropriate competitive preparation of emerging youth (10-16 years old), junior (16-19) and elite U23 athletes, while being mentored by professional coaches and older elite athletes, with the goal of developing well-rounded athletes capable of success at the highest levels of competition and progression within the USAT Sports Performance Program.

For more information, please click HERE to fill out a questionnaire.

If you are an elite athlete, we will sponsor up to four (4) athletes with a comprehensive sponsorship package. If you think you have what it takes, please fill out this questionnaire!

Spring Training Camp

USD $250.00

Movement U with Jessi Stensland

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.

Coach Ryan has been hired as a webinar presenter with Performance Webinars! Performance Webinars was created by world renowned sports dietitian, exercise physiologist and triathlon coach Bob Seebohar! Make sure you head over and check out the webinars that are currently available in addition to the upcoming webinars by Coach Ryan and the other endurance sports giants such as Krista Austin PhD, Jim Vance and Justin Trolle!

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 pacing zones for you to use while training and racing. In general, and DEFINITELY  with running... your training and racing zones should be based off pace. As it pertains to heart rate and running- the 80’s called, they want their HR data back.

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 power zones for you to use while training and racing. If you don’t have a power meter, we can generate HR zones which are the next best bet with cycling.

Scroll down to the article “Substrate Utilization,” that has all the info you’ll need about what could be one of the most important metabolic tests available to athletes!

Resting Metabolic Rate (RMR) is the measure of how many calories you burn per day, just being alive. This number is important to ensure you are getting the proper amount of nutrients to ensure proper recovery!

If you are interested in any of the above metabolic testing above, please click HERE for more information!