Measuring health by how far you can run is a bad metric. So is using the bench press as a measure of anything other than a bench press.A run is just a run and a bench press is just a bench press. Health and performance are something altogether different and far too complex for any single measure says Dr.Art Devany

More of us should take note of Dr. Devany’s observation. Endurance athletes often mistake fitness for health and well being; be warned they are not interchangeable.

Over the years we have written about the dangers posed to athlete health by overdoing it training and racing. We are prompted to do so again because of the emergence of an alarmingly consistent body of evidence that shows endurance athletes can face major illness threats from mismanagement of their immune systems over time. While the popular online press is awash with some fairly tabloid depictions of cancer-riddled ultra endurance types succumbing in their thousands, it’s vital to take a step back and examine the mechanisms of immunity, the adaptive processes, and sensible management strategies – before jumping to sensational conclusions.

(more…)

Support our sponsor!

Check out the awesome new womens merino lycra cross-over top, the BLADE.

New iRULE COMBO deals

Buy one of these combos on or before October 31st 2008 and get a FREE pair of NOMIS bike gloves with their patented STICKY technology which gives you more grip the sweatier you get and the wetter the riding conditions. Valued at $60+.

COMBO One

TORO endurance shirt

MOTUS award-winning multi-sport - AR - trail running knicks or MOABS enduro riding knicks

COMBO Two

JUNO peerless womens summer endurance race top

RANTS the best womens multi-sport and AR knicks on the planet

Given the additional physical and mental workload of training for let alone racing off road endurance sports, any technique, practice or approach that can reduce the negative impact of exercise should be considered. An often overlooked technique, that of massage is a powerful tool to have in your program as it can:

•     reduce the chance of injury, through proper stretching and event preparation, and through deep tissue massage
•     improve range of motion and muscle flexibility, resulting in improved power and performance
•    shorten recovery time between workouts
•     maximize the supply of nutrients and oxygen through increased blood flow
•     enhance elimination of metabolic by-products of exercise
•     increased range of motion of joints
•     restore muscle balance
•     improve posture
•     enhance gait

Therapeutic massage involves manipulation of the soft tissue structures of the body. It soothes and calms, and aids in stress reduction; and it may improve the rate at which the body recovers from injury and illness. Working in conjunction with Duke University, researchers at the Touch Research Institute of the University of Miami School of Medicine have measured the body biochemical levels after massage therapy and found a dramatic decrease in the levels of cortisol, norepinephrine and dopamine.

(more…)

Since Cliff Harvey first wrote here about the role of neurotransmitters in improving arousal, mental clarity and cognitive functions a few years back, the sports nutrition market has been flooded with new snake oil options said to raise your awareness and performance.

Neurotransmitters are, simply put the messengers that the brain uses to provide communication between cells. In sporting and athletic terms they provide the ‘mind to muscle link’ that allows us to contract our muscles repeatedly and forcefully.

If our neurotransmitter levels are low then we will fatigue more rapidly and in the case of strength based activities our muscles will contract less forcefully. We will also suffer from a general reduction in focus and an increase in perceived exertion.

Neurotransmitters are synthesised from amino acids in the foods we eat. The most common neurotransmitters are: Dopamine, Norepinephrine, Epinephrine, histamine, serotonin and acetylcholine. There are also many neuro-active peptides that exhibit certain (but not all) characteristics of neurotransmitters.

The most important of the neurotransmitters from a sports performance perspective are Dopamine, Epinephrine and norepinephrine and acetylcholine. As Dr John Berardi explains

“Some evidence exists showing that when neurotransmitters like acetylcholine, dopamine, and norepinephrine get depleted, physical and cognitive performance suffers. Since these neurotransmitters can be depleted from intense repeated bouts of strenuous exercise, this is bad news. I believe that certain types of fatigue with endurance training as well as many of the symptoms of over training (altered appetite, inability to sleep, etc.) are a result of this type of depletion of neurotransmitters. In addition to this evidence, there is research showing that even the ratio of tryptophan to BCAA in the blood can increase 5-HT (serotonin) levels in the brain. This is due to increased tryptophan uptake in the brain. Tryptophan is a precursor for the fatigue promoting neurotransmitter, serotonin(USD 7.11) .”

(more…)

Off goes the alarm at 5.30am. Which way do you roll ? - ignore the alarm and roll inwards, or hit the alarm and fall from bed to make that 6am run group. Other idiots called your friends have set their alarms at the same time and are as keen as you to build that base over winter - sound familiar? Its great once you’re out there, but boy that initial commitment is as hard as saying no to chocolate in Belgium!

If you are going to make that big morning commitment there are some key issues to consider to make the most out of that high physiological and psychological investment.

• Your warm-up at that time of morning should always be a lot longer than your traditional warm-up. If the morning session is going to be anything above steady to mod hard intensity then it’s a good idea to make the key components of the session last on the list. If it’s the hills you’re hitting take the first part of the hill easy - maybe break up the mid part of the hills with some dynamic drills or flexibility exercises and then get back into the hill work.

•  If it’s a speed work session then the best way to make the most out of a morning run session is to take the first rep easy, second steady, third steady, fourth mod hard etc . Going out with a slower build up will give your tendons and muscles the chance to fully warm-up and adapt to the intensity of the session. (more…)

Delayed Onset Muscle Soreness (DOMS) is a condition of muscle pain, soreness or stiffness that is generally experienced  12-48 hours post exercise.  It is particularly prevalent when kicking off a new program, switching disciplines ( trail running to kayak for example ), or after shifting your volume and intensity up a notch or two or doing compound sessions such as bricks.

Contrary to old wives tales and dated wisdom, DOMS is not caused by lactic acid accumulation after a tough training session or race. Szymanski (2001) notes that blood and muscle lactate levels do rise considerably during intense eccentric and concentric exercise, however values for blood and muscle lactate return to normal within 30-60 minutes post exercise. Szymanski also notes that the symptoms of DOMS peak within 24-48 hours after an intense eccentric exercise bout when blood lactate levels have been at normal levels for a considerable amount of time.

(more…)

As you know, a few months back I was impressed with the JULBO Explorer glasses for altitude activities. What I have more recently come to grips with is their multi-sport stable mate the RACE.

While these glasses have a different look, feel and function to the alpine-centric EXPLORERs the same attention to detail and quality screams at you both from the case and in solid and regular use across a range of activities.

Let’s start with the crucial component; the lense. It’s a Zebra NXT Photochromic model that is encompassing enough in shape to satisfy peripheral sight and protection needs and more critically delivers absolutely amazing clarity of vision in varying light and environmental conditions; with minimal or zero fogging.

(more…)