February 2006 Issue 049...The Cycling House • Page 9 Compex - A Secret Weapon No More • Page 10...

Contents

Welcome• Page 2

New Clothing! New Accessories!• Page 2

2006 Highline Hammer• Page 3

Farewell To Dr. Bill• Page 6

Nate’s Corner• Page 7

Uganda Mission Update• Page 8

The Cycling House• Page 9

Compex - A Secret Weapon No More• 0

Come Work & Play In Whitefish• Page 11

Athlete Spotlight : Shanna Armstrong

• Page 12

From The Saddle Of Steve Born• Page 14

Increase Lean Muscle, Lose Fat• Page 16

Ask Dr. Bill• Page 17

Macronutrient Deficiency• Page 18

Product Spotlight : Chromemate

• Page 20

The Guru : Racing And Life Wisdom

• Page 21

2005 Inside Triathlon All-Americans• Page 22

Race Report • Page 23

HEED & Perpetuem : Flavorless “Plain” Versions Available

PSA Caps : Premium Protection For Prostate Health

We here at E-CAPS are very particu-lar about which products we select forproduction because we are committed tomanufacturing and sellingonly the most beneficial andeffective supplements you canuse. We’ve never been aboutjumping onto the latest crazesupplement bandwagon (youknow, the “here today, gonetomorrow” money wasters)and we don’t plan on ever get-ting caught up in thatpractice. We consider, dis-cuss, and review manycandidates for potential inclu-sion into the E-CAPS productline (and believe me, thereare p-l-e-n-t-y of possibili-ties!), but only a handful pass all of ourstringent criteria for health, safety,

legality, effectiveness, marketability,cost effectiveness, etc. When we dohave a new product unveiling, we’re

sure we have a winner, andwe like to announce it withappropriate fanfare.

That’s why we’reexcited to introduce ournewest product, ProstateSpecific Advantage (PSA)Caps. PSA Caps confirmsour position that we standfor general health as wellas athletic performance.Now, this is not a supple-ment that’s going to helpyou to a PR, at least not

Although our flavored fuels – HEED,Perpetuem, and eight of the nine varieties ofHammer Gel – are wildly popular, many ath-letes prefer their fuel unflavored. That’s onereason why Sustained Energy has been sucha hit with endurance athletes for well over adecade and keeps growing in popularity. Agreat number of you have asked us to makeunflavored versions of our other fuels, to goalong with Sustained Energy and PlainHammer Gel, and we listened!

It is with great excitement that weannounce the arrival of unflavored, plainHEED and Perpetuem. Both of these con-tain functional ingredients identical to theirflavored counterparts; they only lack the fla-voring. Plain HEED is available in the32-serving size and plain Perpetuem in the16-serving size. We are considering addingsingle-serving packets of both unflavored

(see PSA Caps on page 4)

Issue 049

The Newsletter For Endurance AthletesNEWSENDURANCE

February 2006

Published continuously since 1992

products. We’ll keep you updated on that.

If “Plain” is your preference when it comesto fuels, your wish has been granted. BothHEED and Perpetuem in unflavored, plainversions are available now, so give us a call orgo online and order today!

An E-CAPS / Hammer Nutrition Publication

Our Mission

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The objective of Endurance News is to provide you, the seriousendurance athlete, with a valuable resource that you will find tobe informative, educational, thought provoking and helpful in yourongoing pursuit of optimum performance and health.

Endurance News features insightful articles on diet, nutrition, train-ing and other topics of interest for endurance athletes — written bymyself as well as professional and elite amateur athletes and otherexperts in the area of nutrition and exercise. In addition, EnduranceNews will include articles highlighting new and existing E-Capsproducts and how to get the maximum benefits from them.

In reading this and future issues, please remember that the viewsexpressed in this publication will always be biased in favor of a healthydiet, hard training that emphasizes quality over quantity, and prudentsupplementation to improve health and performance. But above all,we at Endurance News believe there are no short cuts, and successcan only come from hard work.

Back issues of Endurance News are available online at:www.e-caps.com

Legal disclaimer: The contents of Endurance News are not intend-ed to provide medical advice to individuals. For medical advice,please consult a licensed health care specialist.

The FDA has evaluated none of the statements in this newsletter.

Endurance News StaffEditorial :Steve Born, Dr. Bill Misner, Brian Frank

Editorial Contributors :Nate Llerandi, Tony Schiller, Joe Arnone, Angela Nock

Proofing :David Levin*

Layout :Angela Nock

*Articles written by Dr. Bill Misner and third party contributors are notproofed by David Levin

ENDURANCE NEWS : The Newsletter For Endurance Athletes

Dear Client :Welcome to our 49th issue!

This yearmarks our 19th yearin business and our14th year of publish-ing this newsletter. Asusual, this issue ischock-full of good

information, which Ibelieve you will find useful in helping youachieve your goals for 2006.

One of the topics we are covering that Ifind most intriguing is the “balanced diet”myth. Do you find yourself, or those nearand dear to you saying, “I don’t need totake vitamins, I eat a balanced diet”? Ifso, Dr. Bill’s article on this subject shouldgive you reason to reconsider. If theresults of the 2005 Inside Triathlon read-er survey are accurate, that would beabout 45% of you.

It turns out that this is a sacred cow formany nutritionists and most doctors.They get very annoyed when you pressthem to show you an example of a dietthat would provide 100% of the RDA of10 vitamins and seven minerals, becausethey can’t do it. The amazing part is thatthere has never been a single scientificstudy to verify that it is possible to meetyour minimum RDA requirements fromwhole (not enriched) foods alone. It is justaccepted as a fact. Like the “replace whatyou lose” myth and the “all carbs are thesame” myth, the “balanced diet” mythneeds to be critically examined. As withany controversial topic we cover inEndurance News, I encourage you to takethis ball and run with it by doing more ofyour own research.

Also in this issue you will find follow-up stories on the Uganda cycling missionand Cycling House articles that appeared

in issue #48, plus a bevy of articlesexplaining the finer points of our newproducts. Nate Llerandi’s and TonySchiller’s articles should also give yousome things to ponder while you aredoing your long base-training workouts. Iknow I always find their articles thoughtprovoking.

In closing, I’d just like to remind you,and inform new readers, that I continueto personally monitor [email protected]. If you have any suggestions orconstructive comments that you thinkwould help to improve our products, serv-ice, website, or anything else, pleasewrite us and let us know.

Now, go out and make 2006 your bestyear ever!

Happy Training,Brian

redesigned t-shirts, and much more.We’re thrilled to offer you an expandedline of quality softgoods for 2006. Checkit out!

A new year means new softgoods, andwe have gone all-out this year. We havea completely new look in our Volerclothing as well as new t-shirts, sweat-shirts, hats, gloves, and many others.Let’s get started . . .

Voler Cycling and Tri Clothing

Our Voler cycling and tri kits areredesigned for a cleaner, sharper lookthan in past years. We’ve also madesome technical improvements. All jer-seys now have a full, exposed zipper.The cycling shorts chamois has beenupgraded with Voler’s popular Ion pad.Also, in response to client suggestions,we have widened the armholes in thetri tops to eliminate chafing.

Other Softgood Additions

As you look through our catalog orvisit our online store, you’ll notice avariety of new products. Among themare the Gel-Bot, an ingenious bottlethat carries both gel and water,Saltstick, a unique capsule holder,SweatVac winter beanies and ventila-tor caps, Giordana winter cyclinggloves, embroidered polo shirts,

2006 Additions : New Clothing! New Accessories!

Many more styles available!

Check outthe web for color photos

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February 2006 : Issue 049

The date has been set and plans arealready underway for the 5th annualHighline Hammer Weekend. Thisyear’s event is extra special because itwill also be Dr. Bill’s “retirementparty.” You are cordially invited to joinmy staff and me August 3-6 for fourdays of riding, eating, and learning inbeautiful Northwest Montana. If youhave been thinking about joining us inprevious years, this is definitely theyear to come. However, space is limitedand we have a growingnumber of clients whohave so thoroughlyenjoyed themselvesthat they now makethe event an annualpilgrimage. Of the 30slots we have avail-able, at least 10 arealready committed toreturning clients.

If you are a newclient, let me tell youmore about TheHighline Hammer Weekend. In addi-tion to giving you the opportunity toride in one of the most scenic parts ofthe U.S., with local guides and full sagsupport, it’s a chance for you to get toknow my staff and me on a personallevel and see our headquarters and ouroperation. You will also learn a lotabout diet, nutrition, and fueling and beable to put everything to the acid test inone of the toughest, yet most enjoyable,one-day rides in the world. Yes, I saidthe world. Our weekend is built aroundthe “Highline Hammer” loop, which is136 miles with 8,800 feet of climbing.This ride takes us on the legendaryGoing to the Sun Highway in GlacierNational Park, crosses the ContinentalDivide twice, and provides vistas thatare beyond description.

We kick off the weekend with a shortspin on Thursday, followed by a meet-and-greet mixer at our headquartersbefore we head into Whitefish (we’relocated just outside town) for dinner atone of our many fine restaurants. Wegreet Friday morning with a two-hourspin around the valley, and then we getstarted on our “Endurance School,”which will offer classes for first-timeparticipants and veterans as well. The

2006 Highline Hammer : We Want You To Come!day ends with a big feast. Saturday’smain event is the epic Highline ride,where you get to practice everythingyou learned on Friday. Saturday nightis another big dinner party, and weguarantee you’ll sleep well that night!Sunday starts with breakfast followedby two ride options. Ambitious riderscan do the 87-mile loop (4,400 feet ofrollers) around Flathead Lake, andthose who prefer a milder course willopt for the 60-mile Star Meadows ride.

We all meet up for brunch afterwards toconclude the weekend.

We also plan to spike the field withsome of our sponsored athletes, includ-ing RAAM champion Allan Larson (whois also one of the videographers) anddouble and triple iron distance veteranSuzy Degazon.

The fee remains a modest $300 perperson, which only partially defrays ourexpenses (this is not a profit venture forus; it’s for fun and friendship) for gour-

Brian Frank

Riding along St. Mary’s Lakein Glacier National Park

Highline regular TroyDeLong leads the pack in

East Glacier

A small portion of theincredible scenery from the

Going-To-The-Sun Road

met, semi-organic food (prepared mostlyby my staff and family), transportationto and from the airport and all duringthe weekend, sag support on all rides,staff for sag vehicles, gas, two photogra-phers and two videographers, and all ofthe E-CAPS and Hammer products youcan use. Plus, you’ll get a CD photoalbum of the weekend, a 30-minuteDVD, special pricing on clothing andproducts you purchase while you arehere, and a lot more. The fee does notinclude your transportation to and fromWhitefish, Thursday night dinner intown, or your lodging costs, although wedo have a block of rooms reserved at adiscount price for you.

In the past, many clients have passedon the event out of concern for the daunt-ing miles and the fitness level needed.While a certain degree of fitness is nec-essary, you do not have to ride everymile. In fact, having a good time and notbeing too trashed to enjoy the socializingis the primary goal. In terms of difficul-ty, these rides can be as challenging asyou make them. You can mix it up withthe fast group, ride your own pace, orsweep at the back-it’s your choice.

For the rest of the details includingitinerary, comprehensive logistics infor-mation, photo gallery of the 2005 event,and links to local Chambers ofCommerce, go to www.e-caps.com/high-line. This link also has an onlineregistration form. If you prefer, you cancall us to reserve your space. If you haveany questions, call 800-366-1977 oremail us at [email protected].

I’m looking forward to welcomingback all of our returning clients andmaking some new friends.

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directly. It will, however, directly bene-fit some vital areas of male functioningthat vintage guys and endurancecyclists could use some help with. Ifyou’re a male over 40 years old, if youride a bike regularly, or if you’d like anounce of protection, PSA Caps is amust-have supplement for you. (To ourfemale clients: If you have an SO in onethese categories, please put this articleunder his nose!)

The Rationale For PSA Caps

As a man ages, it’s common for theprostate gland to become enlarged; atsome stage in life almost all men areaffected. When this occurs - the condi-tion is called benign prostatichyperplasia (BPH) - it puts pressure onthe urethra, the canal that carries urineand semen out of the body. Increasedpressure on the urethra causes urinarytract discomforts such as retention andurgency. Over time, severe BPH cancause serious problems, including uri-nary tract infections, bladder or kidneydamage, bladder stones, and inconti-nence. While the cause of BPH is notwell understood, it is an extremelyimportant issue for all men to addressand resolve before it becomes problem-atic. PSA Caps is an all-natural formulathat helps reduce the symptoms of BPHand other prostate disorders.

What Causes BPH?

The specific cause(s) of this nearlyuniversal disorder of older men isunknown, but most likely involves hor-monal changes. The following threetheories, in some combination, are themain culprits currently being investi-gated for BPH. The formula of PSACaps addresses all three.

1. Higher estrogen levels within theprostate gland - Throughout theirlives, men produce testosterone, animportant male hormone, and smallamounts of estrogen, primarily a femalehormone. As men age, the amount ofactive testosterone in the blood decreas-es, leaving a higher proportion ofestrogen. Studies done with animalshave suggested that BPH may occurbecause the higher amount of estrogen

within the prostate gland increases theactivity of substances that promote cellgrowth. For centuries it has beenknown that BPH occurs mainly in oldermen and that it doesn’t develop in menwhose testes were removed beforepuberty. For this reason, someresearchers believe that factors relatedto aging and the testes may spur thedevelopment of BPH.

2. Increased levels of DHT -Dihydrotestosterone (DHT) is a sub-stance derived from testosterone in theprostate, which may help control itsgrowth. Most animals lose their abilityto produce DHT as they age. However,some research has indicated that evenwith a drop in the blood’s testosteronelevel, older men continue to produceand accumulate high levels of DHT inthe prostate. This accumulation of DHTmay encourage the growth of cells.Scientists have also noted that men whodo not produce DHT do not developBPH.

3. “Reawakened” cells - Someresearchers suggest that BPH maydevelop as a result of “instructions”given to cells early in life. According tothis theory, BPH occurs because cells inone section of the gland follow theseinstructions and “reawaken” later inlife. These “reawakened” cells thendeliver signals to other cells in thegland, instructing them to grow or mak-ing them more sensitive to hormonesthat influence growth.

BPH Symptoms

Many symptoms of BPH stem fromobstruction of the urethra and gradualloss of bladder function, which resultsin incomplete emptying of the bladder.The symptoms of BPH vary, but themost common ones involve changes orproblems with urination, such as:

• Hesitant, interrupted, and/or weakstream• Urgency and leaking or dribbling• More frequent urination, especially atnight

The size of the prostate does notalways determine how severe the

obstruction or the symptoms will be.Some men with greatly enlarged glandshave little obstruction and few symp-toms, while others, whose glands areless enlarged, have more blockage andgreater problems. Sometimes a manmay not know he has any obstructionuntil he suddenly finds himself unableto urinate at all. Taking over-the-count-er cold or allergy medicines may triggerthis condition, called acute urinaryretention. Such medicines contain adecongestant drug, known as a sympa-thomimetic. A potential side effect ofthis drug may be to prevent the bladdersphincter from relaxing and allowingurine to empty. When partial obstruc-tion is present, alcohol, coldtemperatures, or a long period of immo-bility also can bring on urinaryretention.

It is important for men to tell theirdoctor about urinary problems such asthose described above. In most casesthese symptoms suggest BPH, but theyalso can signal other, more serious con-ditions that require prompt treatment.These conditions, including prostatecancer, can be ruled out only by a doc-tor’s exam. Severe BPH can causeserious problems over time. Urineretention and strain on the bladder canlead to urinary tract infections, bladderor kidney damage, bladder stones, andincontinence. If the bladder is perma-nently damaged, treatment for BPHmay be ineffective. When BPH is foundand treated in its earlier stages, there isa lower risk of developing such compli-cations.

Who Needs PSA Caps?

• Males in their 30s, primarily to helpprevent prostate-related problems fromoccurring -Up to 10% of men in their 30salready experience enlarged prostate.• Males age 40 and above (with increas-ing importance every decade) -BPHoccurs mostly in men over 50, with 90%of men 85 and older having BPH.• Male cyclists - Cycling may increasethe risk of nerve damage, impotence,impaired urinary flow, and disorders tothe male genital organs, especially theprostate gland.

(PSA Caps from page 1)

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The PSA Caps Formula

Beta Sitosterol - This plant sterolinhibits 5-alpha reductase, the enzymethat converts testosterone to harmfuldihydrotestosterone (DHT) and aro-matase, an enzyme that catalyzes theconversion of testosterone to unwantedharmful estrogens, estradiol andestrone, elevated levels of which are anunderlying cause of enlarged prostate.Beta sitosterol has been reported toreduce BPH-related symptoms, includ-ing cancer growths in the prostategland. Beta sitosterol has been demon-strated to improve urine flow velocity inmen with enlarged prostate, while alsoproviding anti-inflammatory effects inprostate tissue, which helps reduceBPH symptoms, enlarged prostate, andpotential cancer cell mutations.

Saw Palmetto extract (Seronoarepens) - The extract from this plant (acreeping palm with a trunk that lies onor just below the ground surface) isarguably the most frequently usedherbal treatment for prostate problems,with several research studies demon-strating that a 45-90 day treatment forenlarged prostate leads to a significantclinical improvement. Saw palmetto(320 mg per day) inhibits 5-alpha reduc-tase, the enzyme that catalyzes theconversion of testosterone to dihy-drotestosterone (DHT), reducing DHTby 66% in the periurethral region of theprostate gland, and by 50% in theprostate gland. Saw palmetto alsoreduces epidermal growth factor (EGF).Men using saw palmetto for the treat-ment of enlarged prostate generallybegin to notice relief from their symp-toms within the first 30 days of use.

Stinging Nettle (Urtica dioica rootextract, 4:1) - The active ingredient inthis herb-like shrub inhibits the abilityof epidermal growth factor (EGF) tobind to its receptors in the prostate andto subsequently stimulate the growth ofprostate tissue (a key underlying factorin the progression of enlarged prostate).Other uses for stinging nettle includetreatment for urinary tract infections,kidney stones, and hay fever.

Epilobium (small flower willow) -

Epilobium contains two polyphenols(Oenothein A and Oenothein B) thatinhibit the 5-alpha reductase enzymeconversion of testosterone to DHT.Epilobium also inhibits aromatase fromconverting testosterone to estrogens,which happens in older males as theyage, helping to reduce harmful DHT,estradiol, and estrone levels, which areknown to contribute to prostate-relateddisorders. Epilobium also inhibits twotypes of prostaglandins, especially E-2,which have undesirable pro-inflamma-tory effects.

Lycopene - This important phytochem-ical in the carotenoid group producesthe reddish colors in tomatoes, water-melon, pink grapefruit, guava, andpapaya. It’s a powerful antioxidant thatprotects the deoxyribonucleic acid(DNA) in lymphocytes (cells found inthe blood, lymph, and lym-phoid tissues) from oxidativedamage. It interferes with theability of insulin-like GrowthFactor-1 (IGF) to stimulatethe proliferation of varioustypes of cancers in breast,endometrial, and prostate tis-sues. Lycopene canremediate male reproductivedisorders (erectile dysfunc-tion, reduced sperm motility, andreduced sperm counts) resultant fromendurance cycling. In one study, 50 vol-unteers with low active sperm countsreceived 8 mg/d of lycopene for one-year. Thirty-five experienced improvedsperm count, and 30 had improved func-tional sperm concentrations. There wasa 36% pregnancy rate among the partic-ipants’ partners by the end of the study.

Alanine, Glutamic Acid, Glycine -These amino acids, when taken for 14days or more, minimized the symptomsof enlarged prostate. In order to posi-tively affect/influence several hormonalpathways involving prostate health,these particular amino acids should beconsumed at least one hour before otheramino acids (or protein-containingfoods) are consumed.

SUMMARY

From product formulator Dr. Bill

Misner: “I conclude that the PSA Capsformula predictably prevents or reducesprostate enlargement and the associateddisorders reported to occur in males age40 and over, especially masters cyclists.This formula presents substances toreduce harmful hormones dihydrotestos-terone, estradiol, and estrone both infatty acid- soluble and water-soluble cel-lular mediums. Reducing excessage-related ‘outlaw’ hormones (dihy-drotestosterone, estradiol, estrone) willadvance a healthy prostate environmentand positively affect anabolic musclegrowth and recov-ery cycles.”


Stay healthy& strong allseason long!Mito-R Caps, Premium Insurance Caps,

Race Caps Supreme

Daily Essentials Kit

6


Dr. Bill Misner: Thanks For The RideDr. Bill’s impending retirement is one

of those things that I always knew wouldcome some day, but hoped it would not.For those of you who may not be aware ofthis, he is far more than an employee tome. During the almost 20 years that Ihave known him, he has been a client,sponsored athlete, collaborator, friend,mentor, role model, inspiration, andfather figure. I have a strong feelingthat he has touched many of you in oneor more of these ways as well. Hisimmense knowledge is surpassed only byhis kindness and humility.

I would be remiss in bidding himfarewell if I did not include a brief his-tory of our relationship. It was late1987; I was 20 and had just started thebusiness. Bill was one of the first (ofvery few) athletes to respond to a testad in Runner’s World. We talked oftenand developed a strong phone relation-ship. It was easy at the time, since Ianswered every phone call myself (Imiss that!)

Bill quickly became a regular customer,and he was one of the first athletes torequest sponsorship. Besides regularultra running events, he did two televisedman vs. horse 50-mile races. I agreed tosupply him with product for those twoevents and for his other ultra runningexploits. As is often the case with oursponsored athletes, I continued to sponsorhim year after year. In the mid-nineties,he tired of ultra running and begancycling. Riding either a 45-pound cruiseror a 49cm Oschner track frame, he pro-ceeded to crush the competition as he hadfor so many years running.

The “million mile ultra” virtual racecaught his attention 1997, and he beganputting in mega running miles. Somuch so, that despite giving everyoneelse a six-month head start (Bill didn’teven start until June!), he was the firstin the world to reach both 10,000 kilo-meters and 10,000 miles. Fortunately,he stopped running 200 miles a weekbefore it killed him.

Going back to the early days, one ofour re-occurring conversations wasabout the absence of effective fuelingproducts for ultra distance events. In

1991, Bill approached me and asked ifI’d be interested in marketing a drinkhe had developed. I said I was, and inshort order I had the first prototype of“Wild Bill’s XXX Mega Fuel.” I used iton several centuries and road races andwas most impressed because I no longerneeded to eat solidfood. It had no fla-vor or sweetener,just complex carbsand soy protein. Ittasted like soggyCheerios®. Whowould be crazyenough to market aproduct like that?Me, I guess.

I thought the for-mula would be evenbetter if we addedsome “bells andwhistles,” like l-car-nitine andchromium. I had asample made upwith all of themicronutrients I thought would comple-ment Bill’s basic triple-carb and proteinblend. I sent him a sample, and he con-curred that it was a vast improvementfrom the original formula. We launched“Wild Bill’s XXX Mega Fuel” as “EnergySurge” in 1992 and it quickly becamepopular amongst ultra runners and irondistance triathletes. In 1995, I changedthe name to its current, and hopefullymost accurately descriptive name,Sustained Energy.

Over the next four years, Billreturned to school to earn his Ph.D. inHolistic Nutrition. In 1996, as soon asthe ink was dry on his diploma, I hiredhim as our full-time director of researchand product development. As many ofyou know, this has been only a fractionof Bill’s role in the company. He hasbeen a prolific writer, both for thisnewsletter and his own Journal ofEndurance. Most impressive to me, andmost helpful to you, has been his timelyresponse to literally tens of thousandsof questions via e-mail with thoughtful,comprehensive, and effective answers.

With Bill’s help, our product line has

grown rapidly since 1996. It’s not reallyaccurate to say we “collaborated” on theproducts that followed SustainedEnergy, because my part was usuallyjust asking him to develop the best pos-sible formula for a given application. Forinstance, I requested “the most effective

electrolyte formulapossible,” and in twoweeks Bill producedEndurolytes. I gavehim the same march-ing orders for the mosteffective multi-vita-min and antioxidant,and he responded bycreating PremiumInsurance Caps andSuper AO. REMCaps, Digest Caps,Appestat, Race DayBoost, Mito-R Caps,and PSA Caps are alllasting contributionsfrom Bill’s knowledgeof what works andwhat doesn’t.

Bill also updated (actually completelyrevised) the Race Caps/EnduroCaps/Cardio Caps formulae to give usRace Caps Supreme. TissueRejuvenator, Anti-Fatigue Caps andXobaline also got major upgrades aswell. On the Hammer side of things,Bill developed Perpetuem, HEED, andRecoverite.

There is so much more he has donefor me and my company over the past10 years, that no matter how many ofBill’s contributions I list, more than afew will be missing. However, just thinkof the products listed above, and thehundred thousand or so endurance ath-letes throughout the world who trust inthem daily for peak health and per-formance. That consideration alone isample testimony to what Bill has meantto all of us.

We have a funny exchange now andthen where we both just shake ourheads and wonder how each can man-age to do what the other does. To me,my job seems easy compared to all thatBill does. Apparently he sees it thesame, only the other way around. As

Brian Frank

Bill at the 2005Highline Hammer

7

Steve’s Note: As I usu-ally do, I go throughmy archive of Nate’s“Tip of the Day” arti-cles that I’ve kept overthe years to find onethat I find particular-ly useful for a given

time of the year. Eventhough this article is three years old, Ifind Nate’s advice to be right on andtimeless...I think you’ll agree.

I hope you all enjoyed the year-endholidays and are looking forward to agreat new year.

OK, by now we all realize (hopefully)that we should be structuring our sea-son training plans to help us peak forour most important races of the year.You want to be 100% fit and ready atthat time, not here in January, right?

Along those lines, you must alsorealize that as you build up your fit-ness toward your big goal of this year,your training will also be building upand improving. Just as we cannot raceat 100% year round, neither can wetrain at 100% fitness year round. Somany athletes seem to “forget” thispertinent factor.

If you are not ready to perform at100%, then why do you expect yourtraining to be faster than ever before? “Ijust ran a 10k and my time was so slowcompared to what I did last July.”Well... of course. It should be. It’sJanuary! It’s cold, you aren’t (shouldn’tbe) doing any race-specific intervals,your body is naturally experiencing aperiod of hibernation and you’re gettingback into your routine after a period ofdown time after your last season cameto an end. So, with all of these factorsworking against your ability to performat 100%, why do you expect a PR at arace in January?

Sure, you can compare the same raceyear-to-year to possibly - possibly -gauge your fitness. But even then yourperformance is affected by weather con-ditions. One year’s Super Bowl Shuffle5k might be greeted with temps in the

Nate’s Corner : Skewed Perceptions50s while the next year it could be 20and snowing. You shouldn’t expect abetter or even similar result in lessfavorable conditions, but how many ofus refuse to cut ourselves that slack?Not too many of us.

Maybe this will help you get throughthe winter and spring. Think of yourtraining during this period as a slowand gradual progression that holds youover until it is time to turn the screwsand get down to business. While it istrue that you gain the majority of yourfitness during the initial 3-5 monthsafter a prolonged break from training(4+ weeks), you can still view yourimprovement curve as one that risesgradually now and then spikes in theweeks approaching your most impor-tant race(s). That spike is resultantfrom the addition of race-specific train-ing that sharpens your fitness,smoothes the rough edges and bringseverything in your program together toa nice, solid peak performance.

Now, that being said, I don’t meanthat you should simply dawdle alonguntil June. You can’t afford to shootyour plan full of holes. But your resolvecan be more relaxed and you can cutyourself some slack at this point. If youare too focused now, then you run therisk of hitting the brick wall calledEmotional Burnout just about the timeyou should be getting excited aboutwhat you’re trying to accomplish. Badnews when this happens.

Training is the means to the end. Ifyou’re training faster than ever beforeright now, be careful. You may not beleaving yourself anywhere to go butdown (meaning slower) when it reallycomes time to kick things into a high-er gear.

So, cut yourself some slack! As long asyour training is improving during theseupcoming months and your Plan is ontrack, then relax and enjoy.

Nate Llerandi is a former national champion classswimmer/world class triathlete. He has been coach-ing since 1990 and creates programs for athletes ofall sports and ability levels. You can contact him [email protected]


2003 Highline Hammer

you can see from the Job Ad article inthis issue, we are actively searching fora new staff nutritionist. Note that I didnot use the term “replacement,”because Dr. Bill is irreplaceable.

When a faithful and long-servingemployee retires, it’s customary to com-memorate the person with some type ofparty. Knowing that Bill is not exactlythe party animal, I struggled for a longtime trying to figure out what kind ofsend-off would be appropriate. Then ithit me - we could dedicate the 2006Highline Hammer weekend to him.That way we could honor Bill withthree days of epic riding, eating, andfellowship. You can read more aboutthis planned event in the HighlineHammer article on page 3.

In closing, I find myself at a loss toadequately express the thoughts andemotions that course through mybrain when I think of Bill and hisdeparture from this company. I’mstruggling to fight back the tears as Iwrite this. As I have said to many peo-ple on many occasions, if I can be halfthe athlete he is when I am 66, I willfeel extremely blessed.

You may think this is all rathermushy and sentimental for just anemployee, and you are right. Bill Misneris not just an employee; he is family.

8


Uganda Mission Update : Cycling In AfricaIn the last issue of Endurance News, I

introduced you to Pastor David Ssebuufuand his cycling ministry in Uganda,which he operates as part of his JinjaMiracle Centre. It is a ministry I haveenjoyed supporting because of the cyclingfocus. I also feel a special connection toand appreciation for this outreach, hav-ing lived in Chad for four years whilegrowing up. After sending over a coupleof large packages of old miscellaneouscycling clothing, HEED, Endurolytes,and enough old stock of our 2003 clothingfor most of their riders to be in matchingkits, David contacted me again on hismost recent fundraising trip to thestates. I thought some of you might enjoyhelping him out in this way, too. Many ofyou did, and your generosity led to theevents related below.

In the article, I suggested that if any ofyou were interested in donating usedcycling clothing, bike parts, and/or bikes,that they would be gratefully accepted.This prompted a group of our clients whobelong to the International ChristianCycling Club (IC3) to organize a collec-tion effort. A call for donations went outto their fellow IC3 members, and in a fewweeks they had collected enough to fillfive 100-pound boxes. With six sets ofwheels, several bike frames, parts, andclothing, they were concerned that theyhad amassed too much swag for him tocarry back, and they were right.

Getting everything to Maryland,where David was staying on the last legof a fundraising trip, was the easy part.They knew the excess baggage feeswould be steep, so it was not a huge sur-prise when the ticket agent said it wouldcost $1,800 to get the boxes all the way toUganda. IC3 covered $1,000 and Davidpaid the other $800.

However, upon arriving home inUganda, Pastor David was notified thathis five boxes were sitting in a storeroomin Brussels and would not be sent on toUganda unless another $2,000 was paid.Furthermore, if the fee were not paidwithin three days, everything would betossed in the garbage. Of course this isn’tright, but it’s a very common practice.Through negotiations, the fee wasreduced to $1,200 (also very common).However, even that amount, or anything

close to it, was simply impossible forDavid to come up with.

It looked like everyone’s effort mightall be for naught. With the clock tickingdown, the IC3 guys tried to raise themoney, but time was too short and every-one was already tapped from the items

they had previously donated and thefreight charges to Maryland and beyond.They called me on the last day and askedif we could cover it, which I did as a tax-deductible donation through IC3 to coverthe “ransom.”

Brian Frank

As you can see from the photos thatPastor David sent us in December,they’re putting everything we’ve sentover to very good use. I’d like to thankeveryone who donated, and especiallyrecognize Darryl Smith, David Haar,and Gary Pennington for organizing theeffort. If any readers donated anythingto the ministry outside of the IC3 group,I thank you as well.

They are still in need of bikes (frameand forks) as well as parts and acces-sories like old helmets, shoes, and thelike. At this writing, I am not sure whenDavid will be back in the states again,but if you have an old frame or anythingelse lying around, feel free to contact himor his contact in the U.S., Lisa Parks.They will be able to tell you how andwhen donations will be most effective.

Minister Lisa J. ParksJoy Of God MinistriesP.O. Box 40758Philadelphia, PA [email protected]

Pastor David [email protected] Miracle Centre

Fast FactsOfficial Name: Republic of UgandaPopulation: 26,219,000Capital City: Kampala (1.3 million)Currency: Uganda ShillingLanguages: English (official), local dialectsHighest Point: Mt. Stanley - 16,765 ft.Land Area: 199,550 sq km (77,046 sq miles)

Uganda

9

The Cycling House : Fun in the sunIn the last issue of Endurance News

we told you about an exciting cyclingdestination in Tucson, Arizona. TheCycling House is having a fantastic firstseason with many happy clientsalready. One such cyclist is SilkeWunderwald who spent some time atThe Cycling House this past December.Here’s what she had to say about herstay...

“Dear Brian,What a lucky day when the October

issue of Endurance News arrived in mymailbox a couple of months ago. Livingin the northeast of the US and dreadingmonths of training in the freezing cold,the short announcement about theCycling House naturally caught my eyeand immediately conjured up images ofriding through the desert in shorts andshort sleeves. It sounded too good to betrue, but as it turns out it was every-thing it promised to be and more.

To show my appreciation, I wanted totake the time to let you know that I wasextremely happy with all the servicesprovided by Evan Lawrence leading upto and throughout my stay at theCycling House during the last week ofDecember 2005. Staying at the houseand riding with Evan was a wonderfulexperience. Evan not only providedgreat ride support (and I didn’t evencatch any flack for sitting on his wheelall day) and great tasting, wholesomefood, but was also eager to dispense hisextensive knowledge about nutrition,training and bike handling skills.Special thanks are also due to OwenGue who drove the SAG car and tookpictures during our ride up Mt.Lemmon!

I have to admit that during the offseason I used to not take nutrition veryseriously and 2- to 3-hour rides ‘fueled’by water only were not uncommon forme. Afterwards however, I habituallyfound myself fighting fatigue for the

rest of the day. Experimenting with theHammer products during my stay atthe Cycling House showed me thatproper nutrition during and after a ridecan effectively eliminate this fatigueand I had plenty of energy left to dosome sightseeing around the Tucsonarea and, even more importantly, getback on my bike the next day refreshedand ready to go! Now I am looking for-ward to this year’s race season and

putting to good useeverything that Ihave learned dur-ing my stay inArizona.

Best regards and ahappy, successfulnew year,”

Silke Wunderwald

The riding has been perfect all winterand Evan and Owen have been givingguests the royal treatment. If you havethe desire to train in sunny Tucson, andyou want to take advantage of HammerNutrition products and the care of acouple of top notch young lads, book atrip to the Cycling House soon. Thetraining, the food, the nutritional prod-ucts and information, and the staff areall as good as you can find anywhere.

Check outwww.thecyclinghouse.com

or email Evan directly at [email protected]

for more information.

Joe Arnone


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The people in my home state ofMinnesota brag a lot about leading thenation in lakes, lutefisk, and liberals. I,on the other hand, am more impressedby our big bounty of massage therapistswaiting at our race finish lines to flushaway all the toxins and lactate from ouraching quads, gluts and hams.

It was long ago that I stopped view-ing post race massage as a luxury.Now I cross the finish and hone rightin on those tables like an addict insearch of his next fix. To me, there isno greater high than receiving a reju-venating massage with endorphinsscreaming through your bloodstreamas you revel in the afterglow of a hardfought race battle.

But as great as a post race massagefeels, we all know its biggest benefit isit brings faster recovery so we canresume serious training for the nextrace (and massage) sooner. The bottomline is it works. That’s why we all setaside $5,000 a year for massage treat-ments after our hard workouts,especially those hill climb, interval andweight training sessions.

What’s that you say? Not in this life-time? Well if not, then what do you do tospeed recovery between workouts? As aHammer Nutrition client, I know youbelieve in good nutrition and naturalsupplementation. I also know youwould never even consider usingsteroids or performance enhancingdrugs. So what else can you do? Untilrecently, unless you lived in Europe orhad the time and money for frequentmassage, the answer was, “not much.”

That’s changed. Now, for about whatyou might invest in 10-15 massages,you can enjoy several years of fasterrecovery and improved strength bybecoming a “Compex®” owner.

Being a skeptic is normal

I remember teasing a good friend for“wasting” his money on one. Then I fin-ished a race and went to the massagetent to get a pair of blown quads worked

on only to find they’d replaced thetables with cots for Compex® treat-ments. My obvious displeasure neverfazed the young technician. He confi-dently started me on an “activerecovery” session for my quads. “Justcheck it out.”

Though not as enjoyable as a mas-sage, after several tingling minutes Icould tell the quads were releasing. Atsession’s end I stood and was amazed.My legs felt better than before the raceand I did a cool down as if having neverraced. The same was true the nextmorning out running. After the greattraining week that followed, I had aCompex® on the way.

In truth, I placed the order as a testto see if it would have any positive effecton the 14-month calf-cramping problemthat doctors couldn’t seem to diagnoseor help. After just two sessions on thecalves, the cramps disappeared and -knock on wood - haven’t returned.Needless to say, I’m now a bona fidebeliever.

What will you do in 2006 to take yourracing to the next level? I’m branchingout from the Compex® “active recovery”mode to add the strength andendurance building protocols from theCompex®. I’m even doing double dutyright now: writing this piece whileincreasing my quad strength. Now howcool is that? Think about the possibili-ties. Stay tuned for more updates on myCompex® experiences.

In the meantime, why not test-drive aCompex® and see for yourself? Whathave you got to lose?

Tony Schiller is among less than a handful of men orwomen to be named Overall Amateur Triathlete ofthe Year ('95) and Master Triathlete of the Year ('02)by USA Triathlon. He's started 8 ITU world champi-onship races and earned 8 medals (5 gold, 1 silver,and 2 bronze), and he credits being an E-CAPS clientsince 1988 for his amazing consistency.Professionally, Tony works with corporations as aspeaker and consultant.www.tonyschiller.com

Compex® : No Longer A Secret Weapon Tony Schiller

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With the upcoming retirement of Dr.Bill Misner, we are actively seeking afull-time staff nutritionist. Please takea look at the requirements and respon-sibilities below and, if interested, applyto the address listed at the end.

I. Requirements

A. Education:Applicant must hold a Master of

Science or Ph.D. degree in Nutritionwith a strong holistic emphasis. Formaleducation based on an alternative orcomplementary medicine (CAM) viewpreferred.

B. Research Skills:Applicant will have a working knowl-

edge of how to read, collect, evaluate,and interpret published research fromvarious journals, online databases suchas PubMed, and other standard biblio-graphic resources.

C. Writing Skills:This will be a significant part of the

job. Applicant must have fluent, easy-to-read writing skills to expresstechnical concepts to our customers.

D. Knowledge:Applicant will have a working knowl-

edge of and experience with exercisenutrition and physiology, phytochem-istry, supplement formulationprocesses, and prescription drug inter-actions with herbal supplements.Familiarity with sports medicine,anatomy, kinesiology, rehabilitation,and physical therapy is also desired.

E. Physical Fitness:Being a fit endurance athlete is a

requirement for this position. The indi-vidual chosen for this position musteffectively “practice what he/shepreaches.”

F. Nutrition & Supplements:The successful applicant will have

developed a practice of balanced wholefood nutrition and dietary supplementprotocols.

G. Relocation:

Staff Nutritionist Needed : Work & Play In Whitefish, MontanaThis position is located at our compa-

ny headquarters in Whitefish,Montana. Some travel for publicappearances as listed below.

II. ResponsibilitiesThe following is a brief description of

the myriad activities that this positionencompasses.

A. Write Articles:Contribute articles on topical issues,

new products, and/or relevant researchof interest to customers to each quarter-ly issue of “Endurance News.” Continuepublication of the monthly “Journal ofEndurance.”

B. Chat Group Participation:Answer questions and contribute reg-

ularly to the Endurance List andCompex List.

C. New Product Development:Work with our team to develop new

products to complement and enhancethe existing product lines. Duties mayinclude: conducting original research,bench work, and product field tests todetermine performance-related gainsbased on open label, closed label, anddouble-blind trial methodology.

D. Quality Control:Supervise random HPLC testing of

samples from each product on a regularbasis as a quality control measurebeyond manufacturers’ formal certifica-tions.

E. Public Appearances:Participate in speaking engagements,

product support, and question-answer-ing at expos, clinics, industry tradeshows (e.g., Interbike) and other events.Supply content and meet author dead-lines as requested for print media.Occasional TV/ radio interviews and for-mal presentations at the annualHighline Hammer cycling event are alsoa possibility.

III. Compensation

The successful candidate will becomea key part of a relaxed, friendly team ofcolleagues focused on health and athlet-


What are youdoing August

3rd-6th?

Spend it with us at the 2006Highline Hammer.

Read page 3 for all the details.

ic performance. Starting salary is$70,000 per year. Full benefits package,merit-based raises, and incrementalincreases in paid vacation. Our PacificNorthwest location is a year-round out-door sports paradise and a wonderfulplace to live.

IV. Apply

Interested and qualified applicantsshould submit the following applicationpackage: cover letter, résumé, vitae,three letters of recommendation, andwriting sample.

Send by email to [email protected] or byland mail to

Brian FrankE-CAPS/Hammer Nutrition4952 Whitefish Stage RoadWhitefish, MT 59937

Holey Endurance News!You’ll notice that this issue ofEndurance News is three hole

punched for convenient storage.We’ll be offering a 3-ring binder foryou to keep all of your past editionsof Endurance News. Stay tuned...

12


for fun and had a blast after the pres-sure was off.

S: What was your fueling plan forUltraman?

All liquid calories from HammerNutrition products. I had solid food ononly three occasions in the eight days ofRAAM and it was just a piece of pizza. Ifigured that for three days of UltramanI could do the same; however, I stayedliquid the entire time and I had my liq-uid calories in the evening as well(Recoverite along with milk). My crewthought I needed solid food, but my liq-uid fuels were better and morenutritious than pizza.

S: It’s probably not a real fair com-parison but, if possible, how wouldyou compare the effort that wasrequired to win Ultraman withyour effort in the two-person divi-sion in the 2004 Furnace Creek 508?(NOTE: Shanna and her teammateset a course record in their divisionat Furnace Creek)

Ultraman is by far harder on the bodythan two-person ultra cycling races. Itis very hard to maintain fitness for allthree disciplines at ultra distances,which means there is little room to missworkouts. Two-person RAAM is doablesince you have someone else to lean onwhen you are down; at Ultraman it isonly you! There are no breaks, andwhen you stop, you stop.

S: How do either of those two racescompare with your effort in thetwo-person division in RAAM?

RAAM for me was very hard since I didnot realize the drama that comes withit. When you put 13 people together foreight days some negative energy cancome out. It was very hard emotionallyto see my crew fall apart. I will say thaton the bike I had a great time with mycrew and that is why I am returning todo solo RAAM. The Furnace Creek 508and Ultraman have a more fun atmos-phere since the race is shorter and thefun energy is there from start to finish;

done as well as 2003. I wanted to breakthe overall course record and that wasmajor pressure. I have never raced wellwhen I have a time goal.

S: What were the high points foryou in your 2005 Ultraman?

Finishing the run only 20 secondsbehind second place (overall). I remem-ber the 50+ mile run in 2003 being oneof the hardest things I had ever done,including RAAM, and I was concernedif I would even finish it without walk-ing. Running on hot pavement isextremely hard.

S: Any low points? If so, how didyou work through them?

I wanted to break the course record andI knew I would need all the time Icould get. I did a slower swim becauseof the currents, a slower bike since myhead was not in the game, and I wasreally upset when I knew my goal wasimpossible after the first day. I did atone time think I was really doing wellon the bike since I was riding with thepro Alexandro Robero, but then I foundout he was seasick. Anyway, I decidedafter that day that I was going to race

Our Athlete Spotlight for this issue illu-minates Shanna Armstrong, winner inthe women's division (and 4th overall!)of the 2005 Ultraman WorldChampionship, a three-day ultratriathlon in Hawaii (the Big Island),consisting of a 6.2-mile swim, 261.4-mile bike ride, and 52.4-mile run.Shanna, who also won the women'sdivision of the 2003 Ultraman, beat theprevious world record time by sevenminutes. She is no stranger to thetriathlon world, having competed inmore than 100 triathlons over the pastfew years, and she’s also making a namefor herself in ultramarathon cycling. In2005, as part of Team Endorphins,Shanna and her teammate, Dr. GuyWells, won the two-person coed divisionof the Race Across America (RAAM),crossing the finish line in a solid time of8 days, 17 hours and 36 minutes. Thisyear Shanna is preparing for a soloeffort in RAAM.

Steve: Shanna, congratulations onyour tremendous win at Ultraman.How does this win compare to your2003 win? Did you feel better pre-pared for this race than the 2003one? If so, what did you do differ-ently in your preparations and/orrace strategy?

Shanna: I felt like 2003 was a betterrace since I was racing it for the firsttime (I did not know how bad I wasgoing to hurt then). In 2005 since I hada little sponsorship, I felt a little pres-sure and was afraid I would not finish. Ido feel like I was in better shape in 2005than 2003, so maybe I just let it go tomy head and underestimated the race.After training for RAAM I would havedone more speed work so I could have

A Triple ThreatShanna Armstrong

Shanna powersthrough theHawaii heat.Photo: Chris Kostman

13

the competitors are also closer togetherand we are more like family. RAAM isa whole different ball game because youfeel like you are out there completelyalone after only a couple of days. Thecrew is tired and everyone is not thesame after a few days.

S: Are you finding that you prefertriathlons/ultra distance triathlonsover ultra distance cycling or viceversa, or do you have no preference?

If an event has the word “ultra” in it, Imost likely have it on my list! I live forthe training and can't wait for all thetraining that I have to do for RAAM ormy other goals. I love to train!

S: Assuming that Ultraman,Furnace Creek, and RAAM arealready favorites, do you haveanother favorite race or two thatyou like doing?

I want to do the Swiss Gigathlon in2007. This is a race that is contestedevery four years and includes swim-ming, biking, running, inline skating,and mountain biking done over a week’stime and covers 900+ miles. I also wantto do the Furnace Creek 508 and theBadwater ultra run in the same year. Ifthe Gigathlon does not happen in 2007,that will be my new goal.

S: For solo RAAM are you prepar-ing differently than you did fortwo-person RAAM?

I am basically doing the same training.I trained last year like I would be doingit solo because you never know if some-thing really bad could happen to yourteammate. I even kept my running andswimming up while training for RAAMsince I had the Ultraman in mind aswell. I felt like last year, if I had to doRAAM solo, I had done the perfecttraining.

S: What do you think will be yourstrong points that you can rely onin RAAM?

My attitude. I am a very bouncy personwith a positive attitude most of the time.I have been dreaming of RAAM foryears, and I have the right attitude for itnow so I am going for it. I can't wait!

S: What do you think your mainchallenges will be in RAAM?

(Laughs) Wearing dirty clothes! I alsohate the cold.

S: After the two-person RAAM youstarted focusing more seriously onyour fueling and supplementation.What E-CAPS/Hammer Nutritionproducts are you currently using,


and what does your supplement/fueling plan for RAAM look like?

For fuels I use Perpetuem, SustainedEnergy, HEED, Endurolytes, andRecoverite for both training and racing.For supplements I use PremiumInsurance Caps, Race Caps Supreme,Mito-R Caps, and Tissue Rejuvenatoron a daily basis. I am, of course, plan-ning on using all these productsconsistently during RAAM.

I am not sure if anyone knew, but I didthe two-person RAAM with extremeanemia and thought I was fixing itwith iron tabs. I was still anemic abouta month before Ultraman and had notgotten any better. I decided to get withHammer Nutrition and use the supple-ments you recommended for mytraining and the race. Now I amhealthy again. Ultra racing getsexpensive and I had cut out the vita-mins and supplements to save money.I paid a very high price of not feelingwell for a long time, but I blamed it onall the hard training I was doing. Ilearned that when you train, you needto replace what you use up. I can tellyou from experience that you just can’tthink you’re getting what you need inyour food; you have to supplement.

Thanks for your time Shanna and goodluck in all your future endeavors!

Shanna with fellow competitor,friend, and Hammer Nutritionsponsored athlete Suzy Degazon

Photo: Chris Kostman

Say goodbye to the 3pm fadeRead all aboutChromemate onpage 20

14


Welcome to the first 2006 edition of Endurance News!

I hope that you all enjoyed the holi-days and that this year will be onefilled with good training sessions, goodrace results, and most of all, goodhealth. Sometime between this issueof EN and the next, I’ll have complet-ed my sixth year of employment withE-CAPS/Hammer Nutrition, and wow,what an incredible amount of growthwe’ve experienced during that time! Iwant to thank you for helping makethat growth possible, and I want youto know that our commitment to youonly gets stronger every year.

It’s been incredible being a part of acompany whose products I believe in sostrongly (and can thus recommendwithout reservation), and I’ve trulyenjoyed getting to know so many won-derful people (you, our clients!) over thepast six years. I am really looking for-ward to the next six and beyond. I’mexcited about 2006 because we’ve got somany great things going on: new prod-ucts, new clothing, increased eventsponsorships, and so much more. It’sgoing to be an awesome year for us, andI’m excited that you’ll be such a vitalpart of it.

Dr. Bill

Last issue I wrote a bit about myfriend and mentor Dr. Bill Misner inregards to his upcoming retirement. I’msure there’s a lot more I could writeabout someone for whom I have somuch respect and admiration, but afterreading what Brian wrote, there’s real-ly not much I would add to hisreflections, as they are nearly identicalto mine. I just want to once again add

my personal and heartfelt thanks toyou, Dr. Bill, for everything you havedone for me during my athletic career,for all the wisdom and knowledgeyou’ve selflessly given me over theyears, and most of all for your friend-ship, which I value more than I am ableto express. It’s been an honor workingwith you, and I hope our paths crossmany, many times – whether by phone,email, or in person – in the upcomingyears. In the same vein as Brian wrote,yes, this may be pretty mushy and sen-timental stuff to be writing, but to meDr. Bill will always be so much morethan merely a co-worker… he is family.

Events

In Endurance News #48 I had esti-mated that we would sponsor around1800 events by the end of 2005. I wasjust a little over on that one, but we stillset a new company “PR” with over 1600events sponsored in the ContinentalU.S. California led with 143, followedby Florida (100), Colorado (81),Washington (80), Texas (69), NorthCarolina (64), New York (56), Oregon(54), Michigan (53), Montana (52),Missouri, (45), Arizona (43), Wisconsin(42), and Minnesota (41). We sponsoredevents in every state except lonesomeNorth Dakota, but we’ve already fixedthat for 2006!

Triathlon was our #1 sport, with over450 races of all distances. Included inthat figure are five full iron and 41 half-irons; the rest were sprint, Olympic, orothers. We also sponsored approximate-ly 180 mountain bike races throughout2005, nearly 150 ultra running races,just about that many road cycling races,around 125 adventure races, nearly 100ultra marathon cycling events, andnearly 40 Nordic skiing races. In addi-tion to racing, we also had sponsorshippresence at many other events, such ascamps and clinics. I think it’s safe to saythat we really do support endurancesports!

I predict that we’ll sponsor 2006events (or more) in 2006. How’s that fora goal? We’ve already secured sponsor-ship support for most of the races wesponsored last year (we get to workwith so many great organizations and

race directors!), we’ve already addedseveral new events, and the year is stillyoung. While there are far too many tolist them all, I did want to mention acouple of our new connections thatwe’re particularly excited about:

Headfirst Performance Services –Based in Kentucky and produced byTodd Heady (himself a superb ultraendurance athlete). Races include theHeadfirst Performance Half-IronTriathlon & Aquabike on May 20.www.headfirstperformance.com

Start 2 Finish Event Management –Based in Tennessee and headed up byAndrew Holliday. Among their manyevents are the very well-known Memphisin May Triathlon (May 21) and MusicCity Triathlon (September 10). www.s2fevents.racesonline.com

Tri-OKC Duathlon & TriathlonSeries - Based in Oklahoma. Last yearwe sponsored the Redman half and fulliron distance triathlons; this year we’llbe sponsoring all the Tri-OKC races. www.triokc.org

Fat Rabbit Racing - Based in Ohio.We are really excited to be back onboard with them and look forward tosupporting all their races, includingtheir first event of the season,Powerman Ohio (May 21).www.fatrabbitracing.com

CGI Racing - Working from NewJersey, Larry and Michele Redrow pro-duce the Philadelphia Women'sTriathlon (July 9), the New JerseyState Triathlon (July 23), and theNorth East (Maryland) Triathlon(August 27). www.cgiracing.com

Expos, Seminars, and theSilverman

Last year was a big travel year forme, and while I admit that I’m alwaysglad to come home, I really do enjoygoing to events, running the expo boothand whenever possible, being able togive fueling/supplementation clinics.My 2006 travel calendar is still tenta-tive, but some of the events that I hopeto attend and possibly give clinics/semi-

From The Saddle Of Steve Born : It’s gonna be a busy year

Steve Born : Senior Technical Advisor

15


nars at include:

• April 30 St Anthony's Triathlon (St Petersburg, FL)• May 21Memphis in May Triathlon (Memphis, TN)• June 10 Liberty Triathlon (Independence, MN)• June 23-25 Pacific Crest Triathlon/Sports FestivalWeekend (Sunriver, OR) • July 15th Muncie Endurathon (Muncie, IN)• August 13 Greater Cleveland Half IronDuathlon/Triathlon/Aquabike (Mentor, OH)• November 12 Nevada Silverman Triathlon(Henderson, NV)

Every race that we sponsor, and all ofthem that I attend, are very importantand special to us, but the last race onthe list deserves special mention. Lastyear was the inaugural SilvermanTriathlon, a full iron distance, and weat Hammer Nutrition were really excit-ed to be a part of this new race. Afterspending a long weekend there, work-ing the expo booth and giving a coupleclinics, I have to say that race directorFrank Lowery and his staff did anabsolutely incredible job putting on this

event. From my perspective, every pos-sible detail was taken care ofmeticulously and everything about theevent was world-class through andthrough.

If you’re looking for a late season irondistance triathlon, definitely considerthe Silverman. Keep in mind, however,that this is no ordinary race. Here’swhat I mean, courtesy of the Silvermanwebsite: “… the Nevada Silverman issure to attract individuals and relayteams from around the world lookingfor a superb culmination race to their2006 triathlon season. Featuring a 2.4mile swim in Lake Mead, a 112 milebike ride with over 9,700 feet climbing,and a 26.2 mile run that boasts an addi-tional 2,000 ft elevation gain, theSilverman is the race that will settriathletes apart from the mainstream.You’ve had Iron. Are you ready forSilver?”

More information about theSilverman Triathlon can be found at www.silvermannv.com

Here’s to a great 2006!

Although this greeting is a bit belatedin coming, I want to wish all of you a

$2.49

1 Director of Research and Product Development E-CAPS & HAMMER NUTRITION Whitefish, Montana1-800-336-1977.2 This paper was originally published in the TownsendLetter for Doctors and Patients (c) April 2005 #261,pages 49-52. Excerpts are reproduced by permission,courtesy of Dr. Bill Misner, Ph.D. and the TownsendLetter for Doctors and Patients.3 Iodine is present in sea vegetation, but not in mostfoods unless iodized salt is added. An iodine intake ofless than 20 micrograms (ug) per day is consideredsevere deficiency; 20-50 micrograms (ug) per day is con-sidered moderate deficiency and 50-100 micrograms (ug)per day are considered mild deficiency. Iodized salt iswidely used and some other foods are fortified withiodine. Two grams of iodized salt supplies 150 micro-grams (0.15 mg). None of the dietary analysis includedsalt added by the consumer to their foods. This may aninaccurate estimate of the iodine deficiency rate.4 Subject: RDI Repletion from Whole Food &Suboptimal Performance

Reference list for the article writtenby Bill Misner, Ph.D. that appears on

page 17

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Sincerely,

Steve BornSenior Technical Advisor

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digest and is made from wholesome ingredients, then ournew Hammer Bar is just what you’ve been waiting for!The tasty Hammer Bars are perfect as a pre-race meal,post workout recovery food or healthy snack anytime.


16

Increase Lean Muscle, Lose Fat : 24 Helpful HintsIt’s not to late to get started with your NewYear’s resolutions, especially the oneregarding losing that unwanted weightgained over the holidays. Dr. Bill has writ-ten a new article that we think you’ll findvery helpful, especially when you combinehis suggestions with Appestat.

Everyone should be thinking now abouthow to achieve early “fighting weight”before the competitive season arrives. Theholidays tend to add 5-9 lbs extra bodyweight, which tend to slow down ascentsand prolonged performance significantly.Every year this extra “padding” seems togrow rather than disappear completely.One of the best nutritional examples oflean fighting weight is Lance Armstrongwho consistently defeated great athletesin the Tour de France such as Jan Ullrich,whose off-season weight-gain is consid-ered performance limiting.

A Synopsis Of Principles + Helpful Hints

We scientists are not ignorant that it isdifficult to motivate non-scientists to reador attempt to interpret lengthy collectedresearch data that conclude findings,associations, and generalizations. Forthose of you who want to know whatworks, what does not work, and how tonaturally settle into your “fightingweight”, the following Principles andHelpful Hints are listed:

Effective Weight LossPrinciples

Total calorie intake is the cause ofweight gain. Total calorie expendituresare the cause of weight loss. A calorie-restriction weight loss intervention mustinclude balance menu, safe if dietary sup-plements are used, and gradual weightloss, followed immediately by a plannedcommitment to permanent healthy"Lifestyle" change.

The effectual weight management pro-gram emphasizes lifestyle-trainingmodifications with each of the followinggoal PRINCIPLES:

• Gradual Change to healthful eatingpatterns characterized by increasedintake of whole grains, seeds, nuts, fish,fruits, and vegetables, with a decreaseintake of high saturated fat foods, andprocessed empty-calorie foods.

• Non-Restrictive Eating is based oninternal regulation of hunger pangs,which reduces calorie overdose by increas-ing frequency of small-portionnutrient-rich, calorie-sparse plant foods.

• Make Physical Activity Enjoyableemphasizing and gradual well tolerated toachieve a minimum of 30 minutes exercisedaily.

• Set Realistic Goals that focus onhealthful eating practices and increasedphysical activity. Goalsinclude halting weight gainfirst, stabilizing weight sec-ond, and weight loss lastly asa natural outcome of activity'seffect generating a small calo-rie-deficit. The end reward issignificant impact effect onhealth.

• Eat A Variety Of FoodsChoose small portions fromwhole grains (6-11 servings),vegetables (3-5 servings), andfruits (2-4 servings) including(2-4 servings) from a non-ani-mal protein source (fish, nuts,beans, legumes, sprouts,seeds). Limit amount of foodto small portions. Limit foodsthat lack nutrients or are high in fat andprocessed sugar.

• Balance Calorie Intake WithActive Calorie Expense Complete aminimum of 30 minutes moderate aerobicphysical activity daily.

• Food Choices: Whole Grains,Vegetables, And Fruits These includehigh complex carbohydrate whole grainbread, whole grain cereal, whole grainpasta, rice, potatoes, corn, broccoli,Brussels sprouts, carrots, onions, garliccloves, cauliflower, pinto, navy, kidney,and black beans.

• Food Choices: Choose Low TotalFat, Low Saturated Fat, And LowCholesterol Foods Some foods and foodgroups are too high in fat. Fats and oils,and some types of desserts and snackfoods that contain fat provide more calo-ries than necessary nutrients. Certainfoods should be limited: milk, meat, eggs,poultry, processed grains. These foods ele-vate homocysteine, saturated fat, andblood sugar resulting in calorie excess."Limited" implies consuming small por-tions no more than 1-2 times per week.

• Food Choices: Foods Low InSimple Sugar And Low GlycemicIndex Evidence shows that foods high insimple sugar or with a high glycemic

index contribute to weight gain, hyperac-tivity, and potentially insulin resistancesyndrome, or diabetes. The most commontype of diabetes occurs in overweightadults. Avoiding sugars or high glycemicfoods alone will not correct overweight.Weight loss and weight control depends ontotal calorie intake and calorie deficits cre-ated by the level of physical activity.

• Food Choices: Choose LowSodium Foods Sodium plays an essential

role in regulation of fluidsand blood pressure. Manystudies in diverse popula-tions have shown that a highsodium intake is associatedwith higher blood pressure.Most evidence suggests thatpeople at risk for high bloodpressure reduce theirchances of developing thiscondition by consuming lesssalt or sodium.

Tell Me What To Do &What Not To Do!

Most people will natu-rally migrate to theirnatural-healthy body weight

by regular daily exercise following theDO's and DO NOTS' of this weight man-agement lifestyle:

1. DO reduce carbohydrate calorie intakeby 30-50%.2. DO increase plant foods, vegetable andfruit intake by 25-33%.3. DO replace fluid losses starting with 1-1.3 fluid ounces per kilogram (or 0.5-0.7fluid ounces liquid per pound) body weightper day.4. DO limit calorie intake later in the day;consume last meal 3 hours prior to bed-time. (This does not imply that calorietiming neglects total daily calorie intake.)5. DO reduce excess fat calories frommeat, dairy, or dairy byproducts.6. DO prolong aerobic exercise or frequentshort anaerobic exercise to increases therate of weight loss daily. 7. DO restrict calorie weight-loss periodsto 3 weeks length resulting in small grad-ual weight loss, then include a reward of3-7 days “Vacation” options to a menuplan that includes both no calorie-restric-tion and no calorie-excess controls.8. DO limit weight loss rate to 0.5-1.0pound weight loss each week.9. DO consume a minimum 1,500 (+/- 300)calories per day during calorie restriction

Bill Misner, Ph.D.


17

QUESTION : I’ve been using HammerWhey for a few years now (and love it)and I’ve stumbled across a protein calledmicellar casein. It’s seems to be gainingsome popularity and I was wonderinghow it compares to Hammer Whey’swhey isolate.

ANSWER : Please note this is a compari-son between casein proteins derivedfrom cow’s milk and whey proteinsderived from cheese. This is not an eval-uation of any product by name, thoughreference to the Hammer Whey ProteinIsolate is favorably referenced.

The typical biological value of Caseinis 77 as compared to upper biologicalvalue 100 for top quality Whey Proteinisolates without glutamine added. Somesay Whey’s biological value is 159, but Ido not think that is mathematicallyrational. Casein stimulates absorptionof dietary amino acids very slowly.Casein requires increased transit timefor dietary proteins absorption becausecasein forms a gel-like consistency with-in the gastrointestinal tract, whichslows transit time remarkably. Caseincontains almost all of the essentialamino acids and is particularly high inits glutamine content (20.5%). It alsocontains higher than average levels ofglucogenic amino acids (arginine, gluta-mine and threonine).

Whey protein is digested and absorbedrapidly within 20-40 minutes of con-sumption. Casein digestion is very slowrequiring 4-7 hours to complete. Thatmight be good for a weight lifter whochanges muscle group exercise stressevery other day, but for the enduranceathlete who needs the upper growthresponse between daily exercise usingthe same muscle groups, the WheyProtein Isolate is the model protein-of-choice. Whey Protein contains 24%Branched-Chain Amino Acids (BCAAs,i.e. Isoleucine, Leucine and Valine).Whey Protein Isolates present the high-

Ask Dr. Bill

Bill Misner, Ph.D.

est concentration of BCAAs of any sin-gle Protein.

AMINO ACID PROFILES CASEIN VS WHEY**

CASEIN WHEYAlanine 3,000 3,470Arginine 3,700 2,330Aspartic Acid 7,000 8,860Cysteine/Cystine 400 1,700Glutamic Acid &Glutamine 20,500 25,500(Hammer Whey)Glycine 1,800 1,500Histidine 2,900 1,950Isoleucine 4,700 6,820Leucine 9,100 6,820 Lysine 7,700 6,820Methionine 2,900 1,600Phenylalanine 5,100 2,230Proline 10,400 974Serine 5,800 5,900Threonine 4,300 5,780Tryptophan 1,200 2,060Tyrosine 5,500 2,250Valine 5,700 2,250

TOTALS 101,700 88,700 ***(mg of Substance per 89-102 Grams)

Whey protein isolates in Hammer Whey(not in Casein*)

* Insulin-like Growth Factor-1 (IGF-1)* Insulin-like Growth Factor-2 (IGF-2)* Platelet-Derived Growth Factor

(PDGF)* Transforming Growth Factor-beta

(TGF-b)* Fibroblast Growth Factor* Alpha-Lactoglobulin* Beta-Lactoglobulin* Alpha-Lactalbumin* Beta-Lactalbumin* Lactomucin* Immunoglobulins (Antibodies)* Enzymes Lactoperoxidase, Lysozyme

*Casein protein is not published to con-tain the above growth factors orimmune system agents.

A comparison of both protein aminoacid profiles receives my vote for WheyProtein Isolates due to their higher bio-logical value, fastest absorption rate,bolus impact on muscle growth, andimmune system enhancing agents.

periods only. 10. DO limit fatty meats and processedfood calories.11. DO consume a variety of nutritionallybalanced foods in calorie-restriction proto-cols.12. DO set realistic weight loss goals thatresult in slow, moderate body masschange (avoid setting immediate unrealis-tic goals).13. DO NOT adopt temporary dietaryprotocol apart from a permanent“Lifestyle” change.14. DO NOT impose hunger severity ini-tiating stages of starvation.15. DO NOT allow rapid weight loss,which has been implicated in the fastweight regain in the off-season. 16. DO NOT take stimulants, steroids, ordiuretics.17. DO NOT diet with excess proteinabove 1.6 grams protein per kilogram ( >.75 grams/lb) body weight. 18. DO NOT diet with an excess intake offoods rich in saturated fat from dairy, ani-mal, or poultry byproducts. 19. DO NOT consume excess amounts ofpackaged or fast foods.20. DO NOT attempt a weight manage-ment lifestyle without required regulardaily exercise.21. DO NOT eat foods with processedTrans Fatty Acids (TFA) also called par-tially or completely hydrogenatedvegetable fats; found in many packagedfoods and processed baked goods.22. DO NOT DRINK ALCOHOLAlcoholic beverages supply high caloriesbut few nutrients. The effects of alcoholalter judgment and can lead to dependen-cy and a great many other serious healthproblems. Experimental evidence fromseveral metabolic studies showed a sup-pression of lipid oxidation by alcohol andthus the enhancement of a positive fatbalance. The non-oxidized fat is preferen-tially deposited in the abdominal area.The experimental metabolic evidence sug-gests that the consumption of moderateamounts of alcohol has to be accounted forin the energy-balance equation and mayrepresent a risk factor for the develop-ment of a positive energy balance andthus weight gain. 23. DO NOT eat excess calories abovecalorie expenditures more than 1 meal perweek.24. DO NOT eat high amounts of carbo-hydrates except after intense workouts.


18

A similar question was published inthe Townsend Letter for Doctors andPatients April 2005 issue2: Since then anumber of comments and questionshave been exchanged as whetherendurance (Optimal) performance ispossible without replenishing 100% ofthe required micronutrients? Who hasnot experienced a disappointing less-than-the-hoped-for finish or bonking sobad you were unable to finish an impor-tant event?

Between 1996-2005, every computer-ized dietary analysis of 70 subjects werecuriously deficient between 18-88% oftheir minimum micronutrients requiredat the recommended daily allowances(RDA) from food intake alone at thelevel. The RDA’s are based on a popula-tion-weighted average of the latestRDAs for vitamins and minerals forhealthy Americans over 4 years old.RDA’s have since been updated to thehigher micronutrient level RDI’s.

Review The Origin

The original paper examined comput-erized dietary analysis performed onwhole food intake from 20 subjects, 10men (ages 25-50y) and 10 women (ages24-50y). A computer-program defaultutilized the Harris-Benedict formula fordetermining energy expense againstmicronutrient needs based on activity-induced calorie expenditure, age,gender, and Body Mass Index (BMI).Each subject was selected based on thehighest number of foods consumed dailyof 42 dietary analysis subjects. The pur-pose of this search was to determine iffood intake alone provided theRecommended Daily Allowances (RDA)requirements for 10 vitamins and 7minerals. Diets were analyzed from thefollowing active individuals (A): 2 pro-fessional cyclists, 3 amateur cyclists, 3amateur triathletes, 5 eco-challengeamateur athletes, and 1 amateur run-ner. Six (6) of the subjects weresedentary (S) non-athletes. Fourteen(14) active subjects (A) were comparedto six (6) sedentary subjects (S). Basedon each subject’s caloric expense, age,gender, BMI, 10 of the diets were calcu-lated as calorie-excessive, above energyrequirements (4 men and 6 women), butthe remaining 10 diets were calculatedcalorie-deficient, not meeting 100% of

their energy requirements (6 men and 4women). Fourteen subjects were ath-letes with high training calorie expenseand six were sedentary non-athleteswith little calorie expense. Total calorieintake percent averages comparedintake of food to exercise expense. Themen averaged only 92.6% of the caloriesrequired for their total energy require-ments, while women averaged only97.3% of the calories required to meettheir energy requirements. To viewthese graphical results, see Table I.

Governmen established RecommendedDaily Allowances are designed to preventnutrient-deficiency diseases. I reasoned,“If athletes spending large amounts ofenergy fail to replace RDA-minimummicronutrients from food, then they mustconsume highly-enriched foods and/orconcentrated dietary supplements.”

Nutritionally-oriented professionals’repeatedly tell us to select a variety offood servings from the Food GuidePyramid (FGP), and that such a menusupplies micronutrients at or aboveRDA levels (or new modified RDI)required to prevent degenerative dis-ease. Alternative medicine practitionerscall this conservative position the“Balanced Diet Sacred Cow.” Proposingan interpretation of data that shows the“Balanced Diet” fails to generate therequired minimum micronutrients gen-erates significant resistance frommainline nutrition scientists.

By review, the original published the-sis shows that specific micronutrientdeficiency patterns resulted in each sub-ject for all 340 micronutrient datacollected for 10 vitamins and 7 minerals. This data is viewable @: Table II. Groups I &II Dietary Analysis Results or: http://www.e-caps.com/downloads/JOE/May05.pdf

A summary of the results are repeatedin Tables III & IV on the opposite page.

Food Micronutrient Deficiency Review

Of the 20 diets analyzed, 50% werecalorie-sufficient and 50% calorie-defi-cient resulting in an overall -7.4%deficiency for men and a -2.7% deficien-cy in women. Calorie-deficiency resultsin a greater micronutrient deficit com-

pared to a calorie-sufficient menu. Ofthe 340 micronutrient entries generatedfrom 17 micronutrients analyzed, allsubjects presented between 3 and 15deficiencies based on RDA levels (ornew modified RDI) values taken fromtheir food intake alone. Males averageddeficiencies in 40% of the vitamins and54.2%% of the minerals RDA levels (ornew modified RDI) required. Femalesrecorded deficiencies in 29% of the vita-mins and 44.2% of the mineralsrequired. The male food intake was defi-cient in 78 out of 170 micronutriententries, or 45.8% of the 10 vitamins and7 minerals analyzed. The femaledietary intake was deficient in 60 out of170 micronutrients or 35.2% of the 10vitamins and 7 minerals analyzed. Bothmale and females as a single entityrecorded 138 micronutrient deficienciesout of the possible 340 micronutrientsanalyzed, or 40.5% micronutrient defi-ciency from food intake alone. The moreactive the person, the greater the needto employ a balanced diet of micronutri-ent-rich variety food selection;otherwise, micronutrient supplementa-tion is a preventative protocol forpreventing deficiencies. Activity’s effecton caloric deficiency may furtherincrease micronutrient deficiency withpredictable inhibition of performance orincreased risk of deficiency disease.

Reaction From Sports Nutrition Scientists

Shortly after Christmas 2005, I post-ed this interesting question (Message27874) to the 2400-member sports sci-ence list athttp://www.sportsci.org/forum/index.html. To generate interest, I initially selectedthe top foods listed for their highmicronutrient content for each of 10vitamins and 7 minerals from a consen-sus of conservative dietician-supportedwebsites. I performed a computerizeddietary analysis on 17 whole foodsselected and configured the 17 foods avolume high enough to replace 100% ofeach of the 17 micronutrients.Surprisingly, 28.75 pounds of food con-taining 17,854 calories (52% protein,31% fat, 17% carbohydrate) or 5 timesthe calories (492%) were required dailyto meet the micronutrient requirementsfrom food alone for a 154-lb, 40-yearactive male endurance athlete! In order

Is Suboptimal Micronutrition From Food A Factor In Suboptimal Performance? Bill Misner, Ph.D.


19

to spend calories, this athlete must runan 158 miles every day! The reactionfrom Sports Science list’s M.D., Ph.D.,R.D.’s was distinctly contentious. Thefirst reply from an Australian govern-ment nutritionist (Ph.D.) politelyinstructed me to correct my food list bygoing to a specific web page, thenchange select foods for analysis andbingo (!), a “balanced diet” would pro-vide all required micronutrients. Asimilar patronizing reply came from anAmerican University NutritionProfessor, who also included a link list-ing the Dietary Guidelines forAmericans 2005, with the comment thatthe balanced diet intervention “...over-whelmingly favors that a varied,plant-based, whole food eating patternrather than limited food choices supple-mented with pills.” Following their

instructions, I computer-analyzed theirrecommended foods from the 2000-calo-rie “Balanced Diet.” These foods alsowere BELOW the RDA in 7 of the 17required micronutrients examined. Irespectfully reported back my finding tothe sport science list and challengedthose on the list to design a food list ofreasonable calorie volume that providedthe required minimum micronutrientsat the RDA level (or newer RDI). AUniversity Nutrition Professor (Ph.D.R.D.) accepted this challenge by design-ing a menu based on the Food GuidePyramid’s “Balanced Diet” protocol.

The professor reply verbatim was: “Regarding micronutrients, the follow-ing micronutrients were belowrecommended: vitamin E (78%), folate(79%), biotin (79%), and molybdenum

(54%) and Iodine notavailable, nor wasthere a completeassessment of omega-3and -6 FA’s.”

The 63-page debatelisted in 15 messages#2787-2812 were post-ed by an M.D., 5Ph.D.’s, and an ultra-athlete involved insport science. While

reading and rereading the contentrepeatedly, I was reminded of the fableabout the emperor who lived life insen-sitive to the fact that he was unclothed.The fable continues because none of hissubjects would tell him for fear of nega-tive consequences. How then can anyresponsible scientist reason that the“Balanced Diet” provides 100% of therequired micronutrients without pro-viding a menu that justifies an acceptedrationale. This then, is my point: If foodalone fails to provide micronutrientdose at the disease-deficiency preventa-tive, where do we acquire what we needto support the demands for extremeenergy-expense? If micronutrients con-sumed from food are suboptimal it maybe that endurance performance wouldalso be suboptimal. An endurance ath-lete not consuming micronutrients atleast at a replacement level imposes apredictably increased risk of compro-mised health that includes suboptimalperformance. Though unpopular, inorder to prevent compromised health orsuboptimal performance, the Emperor’s“Balanced Diet” methodology needs tobe seriously challenged...

References for this article appear on page 15

To read the original article that appeared in Issue46, check out our website at www.e-caps.com

100

80

60

40

20

0

Men

Women

Goal

TABLE I. MICRONUTRIENT DEFICITS FROMFOOD INTAKE (10 MEN & 10 WOMEN)

VITAMINS MINERALS CALORIES

TOTALS MEN WOMEN

TOTAL 170 170MICRONUTRIENT (100 VITAMIN & (100 VITAMIN &ENTRIES 70 MINERAL ENTRIES) 70 MINERAL ENTRIES)

TOTAL GROUPINDIVIDUALMICRONUTRIENT 78 60DEFICIENCIES

TOTAL 92.6% 97.3%CALORIC AVERAGE -7.4% -2.7%DEFICIENCY DEFICIENCY DEFICIENCY

TOTAL VITAMIN 40 29DEFICIENCIES 40% 29%

DEFICIENCY DEFICIENCY

TOTAL MINERAL 38 31 DEFICIENCIES 54.2% 44.2%


TOTAL 78 60MICRONUTRIENT 45.8% 35.2%DEFICIENCY DEFICIENCY DEFICIENCY

GROUP I & IIMALE & FEMALEMICRONUTRIENT 40.5% DEFICIENCYDEFICIENCY

TABLE III. GROUP I & II SUMMARY TOTALS

MACRO- PERCENT OF MEN WITH WOMEN

MICRONUTRIENT SUBJECTS WITH DEFICIENCY WITH


IODINE4 100% 10 10

VITAMIN D 95% 9 10

ZINC 80% 8 8

VITAMIN E 65% 8 5

CALORIES 50% 6 4

CALCIUM 50% 5 5

SELENIUM 45% 7 2

VITAMIN K 45% 5 4

MAGNESIUM 40% 6 2

VITAMIN B-6 30% 5 1

VITAMIN B-2 25% 3 2

VITAMIN A 25% 3 2

VITAMIN B-1 20% 2 2

VITAMIN B-12 20% 1 3

POTASSIUM 20% 2 2

FOLATE 15% 2 1

VITAMIN B-3 10% 2 0

PHOSPHORUS 10% 0 2

TABLE IVDEFICIENCY BY INDIVIDUAL MACRO- & MICRONUTRIENTS

20


NE), rats prone to aging were fed dietscontaining ChromeMate™ brandchromium polynicotinate (which is theonly type of chromium we use in ourproducts). These animals had an aver-age life span increase of 22% comparedto rats fed the same diet withoutChromeMate™.

Rats fed ChromeMate™ also experi-enced (1) lower systolic blood pressure,(2) lower circulating glucose levels, (3)lower, normalized hemoglobin levels (along-term indicator of blood sugar sta-tus), and (4) no abnormalities in bloodchemistry, kidney, or liver function.

That’s just one study with lab rats,but it sure looks like a good list of posi-tives in areas of physiology that are ofmore than casual interest to humans. Itmay well be that on top of all the bene-fits chromium polynicotinate alreadyprovides, it might prove to be a keynutrient for life extension as well.

Is there a down side? Doesn’t seem so.Chromium supplementation is inexpen-sive, and you needn’t worry abouttoxicity. One nutrition expert states,

As most of you know, we have beenproviding the trace mineral chromiumboth as a main product (inChromemate, as chromium polynicoti-nate) and also as a contributingingredient in Premium Insurance Caps,Appestat, and several of our fuels. Wellknown for its vital role in insulin activ-ity and related metabolic functions,new research has revealed even morepotential benefits of chromium, so we’regiving it the spotlight in this issue to letyou know why we’re so excited aboutthis mineral.

Chromium is considered the “masternutrient” for controlling blood sugar,so it’s no surprise that its most impor-tant function in the body is tomaintain/increase the effectiveness ofinsulin and to help regulate the glu-cose (sugar) level in the blood. Insulincontrols the movement of glucose outof the blood and into cells. Chromiumis apparently involved in the step that“unlocks the door” to the cell mem-brane, allowing glucose to enter thecell. Chromium also plays a vital rolein the synthesis of glucose, fatty acids,and amino acids. Needless to say, then,it plays a very important role in ener-gy production.

In a related function, researchersbelieve that chromium inhibits the syn-thesis of new fat from carbohydrates;this allows the mitochondria to burnalready-stored fat. That’s why we putchromium in Appestat, our weight man-agement supplement (the hydroxycitricacid component in Appestat also hasthis function). Chromium also helpsovercome sugar cravings, a problemmany people experience, especiallythose who have diets high in sugars andrefined carbohydrates. So chromiumimproves your carbohydrate metabo-lism on many fronts.

Perhaps the most exciting finding ofall regarding chromium comes cour-tesy of a recent study presented justthis past September at the 46thAnnual Meeting of the AmericanCollege of Nutrition. In a study con-ducted by researchers at GeorgetownUniversity Medical Center(Washington, DC) and CreightonUniversity Medical Center (Omaha,

Product Spotlight : Chromemate“There is no known toxicity for chromi-um, except in the cases of chromiummining and industrial exposure, whichcause chromium dust to be inhaled.”1

How much is enough? Original recom-mendations called for a daily intake of200-600 mcg. However, recent researchindicates that higher amounts of chromi-um-up to 1000 mcg (1mg) daily-mayyield maximum benefits. One packet ofPremium Insurance Caps (the usualdaily serving) supplies 200 mcg, as doesone Chromemate capsule. Taking oneChromemate with your post-workoutfuel and each meal is a sound strategyfor providing a variety of athletic per-formance and general health benefits.This is especially important when youconsider that the majority of Americandiets (up to 90%, according to studies)are low in chromium.

Chromium polynicotinate(Chromemate) is a safe, multi-benefi-cial nutrient. You’ve got to take it toget the benefits, though, so make sureyou add it to your next order.

1. Shari Lieberman, Ph.D., The Real Vitamin &Mineral Book - Using Supplements for OptimumHealth. (Wayne, NJ: Avery Publishing Group,1997), p.170

Steve Born

HUGESAVINGS

We’ve still got a variety ofthe 2005 clothing and dis-continued softgoods itemson sale. Huge markdowns!

1.800.336.1977www.e-caps.com

Check out the website or callfor style and size availability

21

With his prods, you go further and fur-ther back, mining your past to uncoverthe deepest reasons you race - way pastthe physical or the ego. You share howracing isn’t something you do, it’s a partof your soul, a gift you were born withand feel is meant to be developed forsome positive good, maybe to inspireothers. Suddenly, it dawns on you thathe’s got you talking, notto him but to yourself.

Finally he says, “Ithink I get it. You almostmake me want to race.I’m not going to, but atleast now I understandwhy you do.” Then with asofter voice he offers,“What’s it like to havesomething you’re so pas-sionate about that youcan’t wait to wake upand do every singlemorning?” At first youstruggle with the truth,but feeling safe youadmit, “I used to wake uplike that, it’s been a while.” He asks,“How long? A year? Two? The nineties?The eighties?”

You mutter, “somewhere in there.”

Thankfully, he shifts gears by asking,“is it possible that you’re not fair toyourself? I mean, which goals are hard-er to attain, the ones you set for 10, 15,20 years ago, or the ones you set fortoday?” That’s a no-brainer,” you say.“Back then I was always ultra-motivat-ed, always moving toward somethingbetter in the future, a dream withunlimited possibilities.” He followswith, “and today?” You think for amoment and answer, “I still expect a lotbut I don’t dream as much... now it’smore an analytical thing, trying to fig-ure out how to stay close to my old timesand ahead of a few particular guys.”

Baffled by that, he asks you to get apicture in your mind of someone aboutyour age who’s tried unsuccessfully foryears and years to beat you, never get-ting that close. With the person inmind, he asks, “Now imagine we couldwave a wand and make that personyour physical equal for the next year.What kind of a year would it be for him?

Based on appearances alone, you’dnever have known you were in the pres-ence of a master. Wearing Converse AllStars and an old pair of khakis looselydraped on his rail-thin physique, hehardly looks like one of the nation’s topbusiness consultants and executivecoaches.

You fight back the urge to reach outand straighten his “pillow-hair” whilewondering if, at nearly 80 years old,he’s starting to finally lose it. Thenotion quickly passes as the sparkle inhis eye and enthusiasm in his voice hyp-notizes you and pulls you into his web.You gladly hand over control of the dis-cussion to him.

Then, as only truly exceptional coach-es can do, he ends up achieving themeeting’s objective (business planning)without ever broaching the subject. Hedoes it by asks you a question on a topiche knows nothing about: “How’d youryear in racing go?”

You answer, “It was decent, not quitewhat I hoped for, but not bad”, to whichhe says, “Tell me more.” “Well, overall Ihad some pretty good races and somewhere I struggled more than usual tokeep up.”

“Wow, must have been some toughcompetition”, he asks and you say,“Hmmm, sure, it’s always tough but nomore so than usual. Mostly it was me. Ijust couldn’t quite get it going... sort ofseems the norm the last couple years.”He follows with, “Why do you think thatis? Is it an age thing or maybe some-thing else?” You answer, “Age isdefinitely a factor. I don’t have the ener-gy to train as much or as hard anymore.I don’t think it’s a burnout thing, most-ly just me not putting as much emotioninto it.”

To that he wonders, “Do you everthink of quitting?”

“Oh no, never; God willing I’ll race ‘tilthe day I die.” He shakes his head, “Youamaze me. I could never do what you do.I just can’t imagine putting myselfthrough that much pain. So what is itabout racing that gives you so muchjoy?” You answer matter of factly untilhis stoking gets you to keep digging.

The Guru : Racing And Life Wisdom From An Old, Surprising SourceHow would his focus compare to yours?How much would he go for it when thetwo of you race head-to-head? Wouldyou even have a prayer to beat him?”

You shrug, “Probably not.” Now theold guru looks at you and says, “Hmmm,interesting, two people, one thrilledbeyond belief to possess the same attrib-

utes another takes forgranted. So I guesswhat you’re telling meis the reason you haveless joy and enthusi-asm for racing and it’snow less fun becauseyou’re addicted to liv-ing in the past?”Defensively you shootback, “I didn’t saythat,” and he asks,“Are you sure?” Youthink about it and ask,“Is that what I said?”

He follows with, “Youtell me... Look, the onlything keeping you from

enjoying racing more than ever is yourmemory. Man, you gotta’ learn to forget.That’s easy for me. At my age I can’tremember what happened yesterday soI get to start each day with a cleanslate. That’s why I still like to work.You should try it.”

He continues, “You know the old say-ing, ‘if you keep doing what you’ve alwaysdone you’ll keep getting what you’vealways gotten’, well, here’s a twist, ‘if youkeep thinking the way you’ve alwaysthought, you’ll keep doing what you’vealways done.’ Think about it.”

Then looking at the time he says,“Ooh, gotta’ get to my next appointment.Hey, sorry we never got around to talk-ing about your business”, and you smilesaying, “Actually, I kind of think we did.”He nods, “Yea, I suppose we did.”

He stands up and in a fatherly tonesays, “Take care of yourself, OK?” Thenwith a wink, he bounds for the door.

Tony Schiller is a business motivator, a coach, andthe director of the MiracleKids Triathlon, thenation’s biggest with 700 kids. He’s also a decenttriathlete. (www.tonyschiller.com)

Tony Schiller


Tony Schiller

22


Dear Hammer Nutrition,This summer we hammered across

the country on bicycles. We biked fromWashington to New Jersey. Along theway we stopped in at Hammer Gel. Weread about how good your products areand wanted to give them a try. So wepurchased Perpetuem and Recoveriteenough to last the trip. The gentlemanthat helped us was very patient inexplaining the products and in answer-ing all the questions we had. Prior tousing the Hammer Gel products wewere using Accelerade and Endurox.The products don't even compare. We

Testimonial : A Road Trip With Hammer Nutrition

were able to bike an average of 92 milesa day. In the morning we would get upeat breakfast and be on the road by6:00am and use Perpetuem for fuel forthe rest of the day. Some days did notend until 3:00 or 4:00 in the afternooncovering 140 miles. When we returnedto camp we would use Recoverite. Wefelt like your products were an essentialpart of our trip.

Thank you,Scott and Dorothy Zimmerman

2005 Inside Triathlon All-Americans : Hammer Nutrition Athletes Rock!

The January/February edition ofInside Triathlon included their choicesfor All-American in duathlon andtriathlon. According to the magazine,“To have a shot at making our All-American lists you had to show up andrace very well at the most competitiveraces on the calendar.” We’d like to rec-ognize E-CAPS/Hammer Nutritionathletes who made this prestigious list.CONGRATULATIONS!

Note: An asterisk (*) before a namesignifies the top-ranked person in his orher age group.

Duathlon - Women20-29Andrea Myers - Wellstone, OH35-39* Christine Knight - Louisville, CO45-49* Kristin Villopoto - Chapel Hill, NCBarbarann Mallory - Littleton, CO50-54* Cheryl Hart - Louisville, KY60-64Heysoon Lee - Loudon, FL

Duathlon - Men20-24Alex Eversmeyer - Pittsburgh, PA25-29Scott Myers - Wellston, OH30-34* Chad Walton - Twentynine Palms, CAChristian Wareikis - Ardmore, PA40-44John McGovern - Kingston, NY45-49Steve Pyle - Riverside, CT

50-54Jim Bruskewitz - Madison, WIWarren Elvers, Jr. - Getzville, NY55-59Barton Bixenstine - Shaker Heights, OH60-64Robert Springer - Sullivan, IN65-69* Donald Ardell - St. Petersburg, FLWarren Taylor - Telford, PA75-79Edwin Bixenstine - Kent, OH

Triathlon - Women20-24Brianna Cash - Seattle, WA25-29Christen King - Huntington Beach, CA40-44Dianna Ineman - New York, NY50-54* Laura Sophiea - Pleasant Ridge, MIJo Faruccio - Sandy, UTPam Stevens - Sartell, MN55-59Amy Fredericks - Tehachapi, CAKerryAnn Massett60-64Cherie Gruenfeld - Cathedral City, CAHeysoon Lee - Loudon, TN65-69Sharon Blount - Saint Simons Island, GALis Heckmann - Georgetown, TX70-74Molly Hayes - Bozeman, MTDiane Stuart - West Hartford, CT

Triathlon - Men25-29Patrick Evoe - Austin, TXKirk Nelson - Boulder, CO

30-34Chris Gebhardt - Alpine, NJ35-39Vinnie Monseau - Morgantown, WVStephan Schwarze - Austin, TX40-44Albert Boyce - Stockton, CAMike Llerandi - Ridgewood, NJRobert Schloegel - Overland Park, KS45-49George Esahak-Gage - Phoenix, AZSteve Pyle - Riverside, CTTony Schiller - Chanhassen, MN50-54Jim Bruskewitz - Madison, WIDean Harper - Walnut Creek, CA55-59Freddie Ferraro - Austin, TX65-69* Richard Clark - Tiburon, CADon Ardell - St. Petersburg, FL70-74Donald Frantz - Lethbridge, Alberta, CA

Cyclocross Nationals:Katie ComptonNational Champion Repeats!

On December 11, 2005 HammerNutrition client, Katie Compton, won hersecond straight U.S. Cyclo-cross champi-onship, winning the Elite Women’s racein a time of 39:55, over a minute and ahalf ahead of the second place rider.Throughout most of the season Comptonraces as part of a Paralympic tandemteam (she’s the sighted captain of theteam). Along with her visually impairedteammate, Karissa Whitsell, Katie wontwo gold medals (3 km pursuit, combinedroad race/time trial) at the ParalympicGames in Athens in 2004. She is plan-ning on competing with Whitsell at the2008 Beijing Games.

Katie ComptonPhoto: Mark Legg, CTS

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Hammer Nutrition powers new 50+Team Record at Furnace Creek 508

Team YAK thanks you for your sup-port of our FC508 race (Oct 8-10, 2005).We were 2nd overall with a time of 26h45m and we set a new 4 x 50-year-oldrecord. Our crew and riders wore ourHammer Nutrition T-shirts to the ridermeeting, and each of the riders wore ourHammer Nutrition outfits for both ofour stages of the race. We had hoped tobe the overall winner, but theHammerheads from the KernWheelman (a 40-year-old 4 x team thatdid RAAM this year) rode with discwheels and aero helmets and shuttledfresh riders from motels, logisticallyoutsmarting us. One of them was a 29-year-old very strong rider! I'm not surethat even mimicking their logistics andwith peak performance that our olderteam could not have taken them out,but I'm sure we could have cut an houror more from their nearly 2 hour win-ning margin. Regardless, it was a greatrace/adventure and we are pleased tohave a very solid 4 x 50 record.

Larry, Jim, Jim, and Mark2005 FC508 Team YAK

Race Report : Catching Up With A Few Amazing AthletesTeam YAKThe YAK Attack

It brings me great pleasure toannounce my 3rd place finish out of3,000 runners in the Kiawah IslandMarathon.

Taking in the Perpetuem before therace, then 4 Endurolytes an hour prior,then 3 more Endurolytes on the startingline worked great! I took Hammer Gelevery 30 minutes and coasted to a 2:42.03finish, placing 3rd out of 3,000 runners.Thanks so much for the on-going support.This marathon is my springboard for myseventh Boston marathon this Aprilwhere my goal is another top 100 finishand a PR of sub-2:35.

Well, once again thanks a bunch.Throw everyone a high five for mearound the office!!

Hammering on,John Hood

John HoodHammering On

Matt HartAn Incredible Adventure

I want to say THANK YOU! I am justback from Baja where my team DARTMontrail won the Baja Travesia expedi-tion adventure race. The race traversedthe peninsula of Baja California - morethan 370km from the Pacific Ocean tothe Sierra Mountains at 10,000 ft andback to the Sea of Cortez. It was one ofthe most amazing and challengingevents I've ever done and we finished in69 hours on less than 15 minutes sleep!Second place was more than 10 hoursbehind us.

I could not have done this withoutyour great products. I used Perpetuemand Hammer Gel as my main fuelsthroughout. I also used Endurolytesand was popping them like crazy whenwe ran over a marathon distancethrough the desert to the Sea of Cortez.At one TA I actually had a serving ofRecoverite. This was before a rally carorienteering section where I sat in a car2 hours. Thank you for your support -You make amazing products!

Matt HartDART Adventure Race Team

Just wanted to drop a note and saythanks again for the products. I placed7th in the World Championship UltraTriathlon despite some knee problems. Iused the products and had great successwith them.

Todd Heady

Todd HeadyA Stellar Effort

Congratulations to long-time friend,client, and sponsored athlete AmandaMcIntosh for her outstanding victory inthe 2005 World Masters Athletics100KM Championships in Bariloche,Argentina on December 11th, 2005.Amanda posted a blazing time of9:22:49 on “a hilly course on a hot day atthe foothills of the Andes.”

Complete story and results canbe found at:www.coolrunning.com/engine/3/3_1/americans-win-world-maste.shtml

From Amanda…

Thanks to all of you for your supportin helping me to WIN the MASTERSWORLD CHAMPIONSHIPS!

The race was very tough but incredi-bly beautiful. We ran at the base of theAndes through the lakes (5) and theNahuel Huapi National Forest. Theland and the people are amazing!

Though I was hoping for a relativelyflat, fast course, my year of trainingpaid off on this super hilly course ofwhich I only had to walk on a couple ofvery steep hills. I had plenty of energythanks to a year of awesome nutrition.

Steve, how can I say "thanks" to you?Your help has been invaluable over theyears. My performance has skyrocketedthanks to the Hammer Products butmostly from your advice on how to usethem most effectively.

Peace,Amanda McIntosh

2005 ResultsBandera Trails 50K:1st Female

Big Bend 50 mile:1stFemale, 2nd Overall

World Masters 100K Championship:1st Female, 5th overall

Amanda McIntoshSimply Amazing

Athletes....do you want the E-Caps/Hammer Nutritioncommunity to know what you’re up to? Have a greatphoto you want to share? Send a short email [email protected] (please put Race Report in thesubject line) about your recent accomplishments andwe’ll try to include it in our Race Report

PRSRT STDU.S. POSTAGE

PAIDGREAT FALLS, MT

PERMIT #151

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The Back Page

Inside This Issue

- New Product IntroductionPSA Caps

- New Flavors of HEED and Perpetuem Coming- Athlete Spotlight

Get to know Shanna Armstrong- A Farewell to Dr. Bill

Dr. Bill retires after 10 years of service- Uganda Mission Update- The Guru

Racing and life wisdom from a surprising source- Product Spotlight

Chromemate

...and so much more in our biggest issue yet!!!!

E-CAPS / Hammer Nutrition 4952 Whitefish Stage Rd., Whitefish, MT 599371.800.336.1977 / www.hammernutrition.com

NEWSENDURANCE

Tell your friends, neighbors and trainingpartners (just not your competition) about usand you could earn a mess of free products!

Here’s how it works....you tell your friendHank Hammer, who’s never ordered from usbefore, about our products. Hank Hammerplaces his very first order and mentionseither your first and last name or your clientnumber. Hank Hammer gets 15% off his firstorder and you get 25% of his order credited toyour account (i.e. Hank Hammer spends$100 and you get $25 credited to youraccount). You can then use that $25 just likereal cash...purchasing whatever you wantfrom our product and clothing lines.

So, without a lot of work you can earn freeproduct from E-CAPS/Hammer Nutrition.You’d better get going!

For more information and all thedetails, give us a call at 1.800.336.1977.

Earn FREE Product : The Athlete Referral Program

The Details :• Referral credit can be used just like cash

for the purchase of any products, accessories and/or apparel.

• We keep track of your referral credit foryou. Want an update? Just ask.

• Whenever you place an order, you canapply it to that order or save it for future use.

• If you order online, just put in a note asking that we apply any available credit to that order.

• There is no expiration date for your referral credit.

• And much more!

Get started today! Cut out this card, fillin your name and client number and give itto a friend who’s never ordered from us.

15%Off Your First Order!

Mention the name and/or client number belowto receive 15% off your first order! To order,call the phone number shown or cruise ourwebsite.

1.800.336.1977 • www.e-caps.com

Name

Client Number

15%Fill in your name and client number and give this card to a friendwho’s never ordered from us. Remember, you get a 25% credit!

February 2006 Issue 049...The Cycling House • Page 9 Compex - A Secret Weapon No More • Page 10...

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