Sunday, May 26, 2013

Getting the Most Out Of Your Stretching

The best way to prepare for vigorous running such as high intensity intervals or plyometrics is to warm-up with 10-15 minutes of easy running.  Then do 6-10 dynamic stretching exercises.  A static stretch will actually reduce the amount of force a muscle can generate.  Be sure to move the muscles through a range of motion to properly prepare for the activity.  The warm-up increases blood flow and warms the muscles so they can move more easily and efficiently.  A good warm-up has been shown to decrease injury rate. 


A good warm down includes a minimum of 10-15 minutes of easy running and static stretching – slow sustained stretching.  Yoga, Pilates and foam rolling are all excellent post running activities.

Wednesday, May 22, 2013

Fad or new fave? The Elliptigo...

Even ultramarathoners need a break from pounding the pavement and when it comes to cross-training, runners are hopping on the Elliptigo, an innovative combination of the elliptical and bicycle. Just like the super popular (and normally indoor) elliptical machine, you pump your legs in a circular motion, but doing so propels the bike forward. The low-impact exercise has become a favorite of 2008 Olympic marathoner Magdalena Lewy Boulet, track superstar Lauren Fleshman, and a host of other endurance athletes. Though with a price tag range of $2,000 to $3,499, it may take a while for Elliptigos to wheel into the mainstream fitness market.  We recently spotted a few in West Bend.  Have you seen any in action?

Friday, May 17, 2013



Why do a Lactate Profile Test?

Lactate Profile
A Lactate Profile Test is the most accurate method for determining heart rate training zones and measuring training improvement.  The velocity or power at which Lactate Threshold (LT) occurs is the best predictor of endurance performance.  This has been shown in distance running (10 kilometer and marathon races), cross country skiing, cycling (road and mtn. bike) and in triathlons.  In addition, training at or slightly above LT is one of the best ways of improving endurance performance.  Therefore, it is important for a comprehensive training program to include LT intervals, to improve LT. 

Lactate Threshold   
Lactate Threshold (LT) represents a balance point between production and clearance of lactate in the blood.  Lactate is a natural by-product of metabolism and if blood lactate concentration rises too high it causes muscle fatigue and effects energy production.  Lactate is the acute pain you feel in your muscles during intervals or racing.  Lactate threshold is analogous to how high can you race the engine without undue fatigue.  How many revolutions per minute (rpms) does your engine run at LT?  For most runners, LT is well below race pace during a 10 km run.  As race distance increases, race pace approaches LT as measured by speed or heart rate. 

  • Do you have the lactate threshold of a Geo Metro (3500 rpm) or a Porsche (7000 rpm)?
Training at lactate threshold greatly increases the body’s ability to clear, metabolize and use lactate as fuel for endurance activities.  If a fire started in a theatre would you like four or 4000 exits?  In this example, the fire is lactate and the theatre is your muscle cell.  Training provides more mitochondria and thus a greatly enhanced ability to metabolize lactate – thus the analogy to a fire exit. 


Thursday, May 16, 2013


Protein and Recovery

To get the most out of training we all know the importance of consuming carbohydrates (whole grains) and staying well hydrated.  In addition, there is a large body of research that supports consuming protein before, during and after exercise (resistance training and/or endurance training) in order to maximize protein synthesis and muscle adaptation.  The most important workouts to consume protein prior to, during and after would be:
·        Resistance training
·        High intensity interval training (i.e. 3 x 10 mins at LT HR)
·        Overdistance training (i.e. > 1.5 hours)

Nutritional Recommendations
·        Ingest 20-25 g protein immediately after exercise to maximize protein synthesis and promote adaptation – Ingest within 1 hour of resistance training or endurance training to get the most benefit for muscle protein synthesis.
·        Co-ingest some protein with carbohydrate before and during prolonged exercise.
·        Liquid forms of protein are best due to their rapid digestion rate.
·        Rapidly digested proteins are best with isolated proteins such as whey, milk proteins, or soy appearing to be most efficient.
·        Whey protein, due to its leucine content, represents, on a per gram basis, the best protein source to stimulate new muscle protein synthesis.
·        Consume protein throughout the day at regularly spaced intervals to maximize the anabolic response (20-25 g per meal).
·        Excessive quantities of protein are not necessary for performance; however, levels of protein intake in the range of 1.2-1.6 grams of protein/ kg of body weight/day would be adequate and more than required by most athletes even during heavy training.


Summary of Research
·        Exercise increases muscle protein synthesis rates, allowing skeletal muscle tissue to adapt to the various types of exercise training.
·        Protein ingestion following exercise augments muscle protein accretion (growth) by further increasing muscle protein synthesis rates over an extended period of time.
·        The ingestion of dietary protein prior to and/or during exercise stimulates skeletal muscle protein synthesis rates during resistance or endurance type exercise.
·        Allowing muscle protein synthesis rates to increase during exercise training may facilitate the skeletal muscle adaptive response to exercise training and improve training efficiency.
·        The ingestion of protein with carbohydrate during exercise does not acutely improve exercise performance above carbohydrate ingestion alone, when ample carbohydrate is ingested.

“It is, therefore, not surprising that a strong synergy exists between exercise and nutrition.  When protein is ingested following exercise (resistance training or endurance training), muscle protein synthesis rates are increased to a much higher level and for a more prolonged period of time when compared with a normal post-meal response.” --- Luc J.C. van Loon, PhD