Happenings

During the past month, a few of our members have been out there, competing and taking part in various events. Not the least was the Taupo Great Lake Relay covering 155km, with Shirley Barber and Debbie Twiss doing their bit in opposing teams. The overall outcome was that the Auckland based team, “Team New Balance 1” (Shirley’s) came away with a win and the distinction of completing the arduous journey in the second fastest time over the course for a walks team. Apparently the weather wasn’t the best, with rather damp and cold conditions that changed hour by hour being encountered during the course of the event which started at about 10pm on the Friday night. The winning time was 14:22:34, approximately 2 hours 21 minutes ahead of the second team which came from New Plymouth.

Shirley Barber also needs another mention for a race walking performance that was timed at 18m17sec, unofficially bettering the NZ W60 record for 3000 metres at the Auckland Masters Championships.

Another performance that has to be noted is that of Michael Harte in the annual Speight’s Coast to Coast multisport event. I mentioned last month that this was coming up, and had secret expectations that Michael’s hard work over the past year would produce a very encouraging performance. I wasn’t wrong!

This gruelling event has a worldwide reputation and covers 243 kilometres that include the Southern Alps of New Zealand and a taxing kayak journey through the Waimakariri Gorge, which is rated as a Grade 2 feature.

There are three cycling legs of 55km, 15km and 70km. To this you add two running stages of 3km and 33km (over the Alps), and of course the kayaking trip of 67km. Put them all together and you have the dreaded “C2C”.

Over 800 competitors took part this year. There are three competitions, the One Day event for individuals where the full course is done in one attempt, the 2 Day event for individuals (where the entrants get a chance to have a bit of ZZZZZZ, and the 2 Day event for two-person teams. There are of course, divisions for men and women as well.

Anyway, our intrepid ex race walker accepted the challenge of competing in the Two Day Individual event. This acceptance was done a year ago and set in motion a training regime that left little time in his life for much else. Dedication to the goal ahead, became the main focus. The attitude that took Michael to the top of the New Zealand masters race walking fraternity, helped him through this taxing training schedule that at times had me scratching my head as to how we were going to fit all the various training needs into each week’s training.

The results show that Michael had responded to the physical and psychological needs of the program.

Michael was competing in the Classic Men’s grade for 50-59 year olds. At the end of the first day, he was placed 62^nd overall and 3^rd in his grade with a time of 6hrs 45min 43sec. By the time he had reached the beach on the other side of the country 243km after the start (on a west coach beach) he had completed another day in which his performance on this 2^nd day resulted in an overall placing of 53^rd to go with another 3^rd placing in his grade after 7h 50min 01sec of hard going. When the two day’s efforts were combined, it was a very tired and happy chappy who listened to the final results. After a total time of 14 hours 35 minutes and 43 seconds, Michael had finished in 52^nd place overall and with a tremendous 2^nd placing in the M50-59 age group. I have competed in many 50km race walking events and have had some satisfying results. Each of these events needed a lot of time and effort in the preparation process. These 50km events took a lot of hard work too, but the time and effort put in by Michael in preparing and competing in the C2C, deserves real recognition. I am indebted to him for allowing me to be part of his success. I feel that Michael’s after-race comments need to be shown, maybe to give a better idea of the emotions that go along with such an event. I have edited it slightly, to ensure a suitable flow of the context.

“Bombed the first bike ride so then had to pass about 150 people on the run – for the individuals went from 166^th place off the bike to 52^nd (?) place off the run – and then there’s 400 teams mixed in there as well – so had a good run (really enjoyed the run – about ½ is power walking so really in my element  - so much so that some in front where running and walking and I was just power walking and going as fast!!!) Could have been quicker if didn’t have to spend time passing everyone.

Had OK kayak leg – just damn hard with no water (stream levels were down a bit – G) – but didn’t even look like falling out even though with no water the bluffs – about 30 of them on the river, were quite bad. A lot of people went for a swim. I even went down the “Rock”; a bad bit of river that if you get it wrong, you smash the kayak, etc, or get caught in the wrong eddy and you can’t get out. If you’re not confident, you are meant to portage it – was just too damn tied to get out and walk so down I go – and no real problems.

Then awesome bike leg – 70 km into Sumner – in a group of 12 – and man where we flying. 2nd place! The week before I was so worried and wasn’t sure if could just finish. Lost 1st place on that first bike leg and never caught up – not that you know it (at the time) as all entrants are mixed up.… Do again – only if I want to be living alone – it takes up so much time. And worse it’s not something you can just do on your own – you need a good support team – and that’s team – 2 cars and heaps of people. Would I like to have another go – 2^nd place… and now with another years training – so much time was taken up just getting Grade II kayak licence – this year just concentrate on building and more time working harder on the bike and kayak - could easily find another ½ hr…..But feeling damn good and really rapt.

Support crew where absolute awesome as well so just made 2 brilliant days. So again Gary thanks. Not only a great coach but someone who is part of my team and helped achieve that placing and taken a personal interest and huge personal support – and I needed that more than the programme”

My thanks to you Michael

Gary Little

'Good' bacteria help runners stay healthy

By Anne Harding

Published: Wednesday, February 20, 2008

NEW YORK -- Endurance runners' strenuous training can erode their immunity and make them more vulnerable to catching colds, but a daily dose of "good" bacteria could bring their immune systems back up to speed, researchers have shown. These bacteria, known as probiotics, are found in fermented dairy foods like yogurt, and are also available as dietary supplements.

"There is emerging evidence that probiotic supplementation can improve the health of a wide range of individuals including infants, athletes, people in highly active and/or stressful jobs, and in the general population," Dr. David Pyne of the Australian Institute of Sport, one of the study's authors, said.

To investigate whether the supplements help endurance athletes stay healthy, Pyne and his team randomized 20 healthy runners to take a capsule containing Lactobacillus fermentum or a placebo every day during their four-month winter training session. The athletes ran about 100 kilometres per week, on average. As the researchers report in the British Journal of Sports Medicine, runners who took probiotics averaged 30 days of respiratory symptoms during the course of the study, compared with 72 days for those on placebo. Probiotic treatment also doubled levels of interferon gamma, a substance that plays a key role in fighting viral infections.

"Probiotics primarily work by providing good bacteria in the gut to maintain a healthy balance in the digestive tract and stimulating the immune system," Pyne noted. "In effect, probiotics top up the beneficial bacteria in the gut to improve the balance between good and bad bacteria." This better balance may improve mucosal immunity, or the ability of cells in the body's mucous membranes to fight off infection, throughout the body, he added.

From The Vancouver Sun 2008

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PROGRAM FITNESS

If you should be aware of someone who might benefit from being on a running or walking exercise program, please get them to log on to www.profitness.net.nz for more information on how I may be able to help. They may also wish to contact me direct via my email address. If you wish to know a bit about our Homestay operation, the website can be seen at www.foreststay.com

Ali’s Flapjacks

A great post training snack that has stood the test of time!

Following the popularity of these creations that have followed some long training sessions, here’s the recipe! These quantities make a big tin full, enough for lots of hungry triathletes after a good training session or a race.
Now they’re not going to win too many nutritional awards for being the exact combination of complex carbohydrates, protein, and fat but they do taste great and have less ‘bad’ ingredients.
Ingredients:

·         500g butter

·         500g of honey or golden syrup

·         250g of brown sugar

Add raisins or any dried fruit, ground ginger, nuts, seeds or what ever else takes your fancy!

How to:

1.      Find a big saucepan and chuck in the ingredients

2.      Melt ingredients slowly being careful not to let the mixture boil.

3.      Once melted take off heat and add rind and juice of two lemons.

4.      Finally add 1.5kg of rolled oats and stir thoroughly.

5.      Press into some greased tins and bake in oven for 20 -30 mins at 150 degrees or until golden brown. 

6.      Leave to cool and cut into square of whatever size you like!

7.      Eat, enjoy and save one or two for your mates (but they do taste best after a long bike ride or run).

From KinEli eNews NZ

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The 2nd IAAF International Consensus Conference "Nutrition for Athletics"
Monaco, April 18-20 2007

In a practical expression of its commitment to helping athletes in all countries achieve their performance, personal and health goals, the IAAF organised the 2nd International Consensus Conference on Nutrition for Athletics in Monaco from 18 to 20 April 2007.
    The stated aim of the conference, which was supported by IAAF Official Partner Coca Cola, was to help shape the priorities of both
the IAAF Medical and Anti-Doping Commission and the International Olympic Committee's working group on nutrition over the next few years. The presentation and discussion of papers prepared by expert teams in 12 key areas reflected the research and advancements in knowledge that have taken place since the first IAAF conference on this topic in 1995.
    At the end of the conference, a statement integrating the presentations was issued. Entitled Nutrition for Athletics: The 2007 Consensus Statement of the IAAF, it includes the conclusion that "well-chosen foods will help athletes train hard, reduce risk of illness and injury, and achieve their performance goals".
    However, "individualization" was probably the most used word at the conference, spanning almost all the presentations. The participants seemed to agree that the amount of energy, protein, carbohydrate, fat, micronutrients and water in the foods eaten by athletes should be according to individual needs. General recommendations can be made, but these should be implemented on a case by case basis, according to the athlete's stage of maturation, sex, genetic factors, training stimuli and environmental factors as well as information gained from monitoring body composition, blood (iron) parameters, sweat loss, etc.
    The following summaries of the key points from the presentations and discussions at the conference give background and insight to the thinking that shaped the consensus statement.

Nutrition for sprints

Presenter: Kevin Tipton (GBR)

    Although nutrition for the sprint events has not received as much attention as it does in distance running, it can have a profound effect on recovery from training and competition, training adaptations and power to weight ratio. General recommendations for all sprinters are, at best, useless. Very specific guidelines cannot and should not be given for macronutrient intakes. Individual needs should be considered and only ranges should be given.
    Recommendations for use of specific foods to ward off drowsiness or improve reaction time cannot be given at this time because of a lack of data to either support or discount the effects.
    Race day foods and drinks should be individually tested so that the chance of GI (gastro-intestinal) discomfort is minimized. Careful consideration of what not to eat is probably more important than what to eat.
    Although weight training is an important component of a sprinter's programme, it should be noted that optimal mass does not equal a maximal mass. Changes is muscle mass will be induced by training plus nutrition. Protein balance does not become positive without provision of exogenous amino acid sources. This can be obtained from foods as well as from special products. A relatively small amount of exogenous amino acids, probably 10-15g of a mixed protein, results in a positive protein balance. Leucine does not seem to have an effect when enough carbohydrate and protein provided. Energy balance is just as important, if not more so, for muscle hypertrophy as protein intake. Weight training should never be done in a glycogen depleted state, since there is evidence that this will reduce the maximal anabolic response.
    Total protein needs are dependent on the timing of ingestion, type of protein, other nutrients ingested and training stimuli. It has been shown that athletes have a need for more than 1.7g/kg/day, although it should be noted that this requirement is measured in the most extreme activities, like Tour de France cycling. Most athletes do not need this amount and many consume this amount in their habitual diet without the need to supplement. Supplements might be useful for convenience or accuracy of ingested amounts. Because of adaptive responses, a higher protein intake results in greater protein oxidation. If protein intake is reduced suddenly, the oxidation rate remains high for some time and the athlete risks short-term negative protein balance.
    The side effects of high protein intake have been largely overestimated. Risks reported in the literature include kidney damage and bone demineralization. Kidney damage has never been shown in otherwise healthy individuals. Bone contains a large amount of protein and, in fact, bone collagen responds similarly to muscle proteins following ingestion of a protein source. However, there is no rationale for advocating protein intakes above 1.7g/kg/day. Furthermore, high protein intake might compromise carbohydrate intake, which should be sufficient to maintain glycogen stores during periods of training and racing (~ 5g/kg/day, but dependent on the amount and intensity of training). There was discussion about post-exercise protein breakdown. It was hypothesised that protein breakdown might not be a bad thing as it might have a role in muscle remodeling. Clearly, more research is needed.
    Creatine can enhance power and increase muscle mass, however the extra weight gain can negatively impact performance. The most important effect of creatine seems to be that more work can be done during high intensity training programmes. Data remain equivocal, but, importantly, none of the available studies has reported impaired performance. Furthermore, some data indicate increased glycogen storage when carbohydrate is co-ingested with creatine.
    Buffering agents such as bicarbonate and alanine are not recommended at this time for sprint events. Despite wide use in elite 400m runners, effects have rarely been shown under one minute of exercise. There is a rationale with regard to increased training outputs, but adaptive responses might be compromised.

Fit Tip

Simple carbohydrates cause a rapid increase in blood glucose, typically leading to an overproduction of insulin. When simple carbohydrates are consumed in large quantities, the blood gets so full of insulin that blood glucose levels start to drop. In other words, a sugar high is soon followed by a sugar crash or a drop in energy.

Another problem with consuming too many simple carbohydrates and having elevated glucose and insulin levels is the effect on the body's fat cells. Fat cells act as storage spaces for body fat. When we increase body fat stores, our fat cells increase in size. When insulin and glucose levels are elevated, fat release decreases and fat storage increases, resulting in larger fat cells. This is why there are very few simple carbohydrates suggested in the GHF Customized Diet Meal Plan.

The simple carbohydrates, monosaccharides and disaccharides, make up sugars and other sweet-tasting substances. Each has three forms of sugars. The monosaccharides consist of glucose, fructose, and galactose, while the disaccharides consist of maltose, sucrose, and lactose. These sugars add sweetness to food, which makes it appetizing.

Moderate consumption of sugar, about 5-10% of total food intake, is not in any way dangerous to healthy human beings. However, it can make fat loss a more difficult task and can be associated with many other factors that are harmful: obesity, the displacement of needed nutrients, and tooth decay. And most simple carbohydrates contain insubstantial amounts of vitamins, minerals, and fiber. This is why candy, soda, cakes, and cookies are often called "empty calories," calories with little or no nutritional value.

It is important to recognize that all caloric sweeteners including fructose, honey, and many others are sugars too. The sugar amount may or may not be revealed in a food products ingredient list. But if you look at the ingredients, and one of the many forms of sugar is the first ingredient, you'll know that this is the primary substance in that product and thus does not provide a good source of nutrition. Also, be on the look out for several different forms of sugar listed separately, such as cornstarch, sucrose, and high-fructose corn syrup.

Also note that even though sugar is the main ingredient of the product, it may not appear first or even second on the ingredient label. Rather it may be included several times throughout the list in different forms. The following is a list of other forms of sugars that you should be aware of when reading labels: brown sugar, confectioners sugar, corn sweeteners, turbinado, raw or white sugar, molasses, maple sugar, maltose, levulose, lactose, invert sugar, honey, high-fructose corn syrup, granulated sugar, fructose, galactose, glucose, and dextrose.

A diet lower in sugars and higher in complex carbohydrates, fiber, and protein is almost always lower in fat, lower in calories, higher in energy, and higher in vitamins and minerals. These factors, working together, contribute to a lower rate of obesity, cardiovascular disease, diabetes, cancer, and tooth decay.

From http://www.global-fitness.com

Michael Harte during his race walking days