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Newsletter
- November, 2004
Welcome to the Wes Hobson Performance Newsletter!
Sponsored by Orca, Cervelo
and Rudy Project In This Issue:
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by Jeff Mallett
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* Camps Announced for 2005:
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The Newbie and Experienced Camps have been announced for 2005 in Boulder, Colorado! The Newbie Camp is June 2-5 and the Experienced Camp is the following week, June 9-12. The price, $795, includes all meals, an expert coaching staff, film analysis and new friendships with fellow triathletes. Register before January 1 and the price is only $695. To register, go to www.weshobsonperformance.com/camps. |
* Quick Question:
I was wondering if you find running on a flat, paved course vs. rolling trail to be easier on the primary lower extremity joints (hips, knees, ankles) with respect to irritation/wear and tear?
Answer:
I prefer the opposite of what you state. The only time I have athletes run on paved flat courses is if their race, such as an IM is on flat pavement the whole time such as IM Florida. I like to have the athletes run on rolling terrain to manipulate all the muscles as that helps to strengthen all aspects of the running muscles and thus create more stability. If you have or had no lower back pain or knee pain, plyometrics and weight training can also help to prevent wear and tera on the joints.
* Compex Sport
Enhance muscle recovery, strength and endurance.
* 5 Stages of Recovery During the Athlete's Day by Joe Friel
Quick summary and food examples for each.
Stage I
When: 3-4 hrs before workout/race
Purpose: replace depleted CHO (carb) stores. Restore fluid levels.
Comments: Protein (PRO) may be beneficial, but probably best in small amounts.
Cautions: Avoid high fiber, no CHO in last hour (especially last 10 minutes), use experience as a guide. Don't experiment before A or B races.
Food examples: Banana, applesauce, smoothy with pro powder, Ensure, oatmeal
or other easily digested grain products that you know work.
Stage II
When: During exercise/race.
Purpose: Replace some to all of lost glycogen stores (depending on race duration), prevent dehydration, maintain sodium stores.
Comments: Protein at 1:4 ratio with CHO may be beneficial. How much CHO calories to consume depends on duration of event and intensity. For events of 1 hour or less, no CHO or PRO needed, water only. 10 min before start, you may digest all the liquid CHO one feels like drinking.
Cautions: For 4 hours + durations of exercise, sodium intake vs. water intake becomes critical. Sodium supplements may be needed if it is hot or athlete sweats heavily, especially with salty sweat.
Food examples: Sports drinks, gels, sodium supplements, solid foods beyond about 12 hours.
Stage III
When: First 30 minutes after long and or intense event (otherwise go to stage IV).
Purpose: Quickly replace expended CHO, replace fluids lost, re-establish normal sodium levels, improve acid-base balance of body fluids.
Comments: Best as liquid fuel as probably don't feel like solid food.
CHO:PRO ratio of 4:1 may be beneficial. High glycemic load foods best (mostly starches and glucose).
Cautions: This is the most critical stage of recovery. The body is several hundred times more capable of absorbing fuel at this time. Vegetables and fruit are the only foods that have a net alkaline/base-enhancing effect.
Food examples: 'Homebrew' made with juice, fruit, glucose powder, PRO powder, and salt.
Stage IV
When: From 30 min after until point in time equal to the duration of the preceding race/workout.
Purpose: Continue replacing glycogen stores, sodium and fluid levels, continue moving pH levels toward base, satisfy growing appetite.
Comments: May now start eating 'normal' foods (CHO/fat/PRO) with an emphasis on high glycemic load (starches).
Cautions: Now is the time to eat the foods that are most associated with the athletic diet but don't pig out on junk.
Food examples: Be sure to include fruit, but you can also eat starches and grains (pasta, rice, wheat, rye, corn etc). The most effective recovery foods at this time are potato, sweet potato and yam.
Stage V
When: Until the next Stage I.
Purpose: Take in high levels of micronutrients, focus on protein, maintain fluid levels, maintain neutral acid-base balance of body fluids.
Comments: Vegetabless are the most nutrient-dense foods. Endurance athletes tend to be low on PRO in diet so focus on quality sources.
Cautions: Be careful not to continue eating large amounts of starch at this
time as it is not as micronutrient dense as colored vegs. Starch should now
be a very small part of dietary intake.
Food examples: Vegetables, fruits, fish, turkey breast, monounsaturated
fats and omega 3 fats from fish, olive oil, canola oil, walnuts, omega-3
enhanced eggs.
* Kurt Kinetic Road Machine ~ The Trainer that started it all.
Critics love it. Riders adore it. You'll wonder what you did without it. Join the pack on the world's best fluid trainer. Quiet. Smooth. And completely leak-proof. It's the most realistic ride out there. From sprints to intervals to an all-day cruise, the powertap calibration gives you the truest simulation of an outdoor ride.
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Automatic resistance adjustments as you change speeds. It's the trainer you've been waiting for. Get on. Don't look back. Only $300 (Save 10%) receive a FREE Rides ~ The Rockies: Volume 1 and get free shipping!!! To read more about the Road Machine, go to http://www.kurtkinetic.com/roadmachine.php |
* Trash the Junk
If you're like most people, you take great care of your car: You have it serviced routinely, wash and wax it every weekend, and even fuel it with premium gasoline. After all, you want to get the most out of your investment. Yet, despite how much people care for their cars, they continue to neglect their own bodies by fueling on empty foods that do nothing to enhance performance.
A recent study published in the June issue of the Journal of Food Chemistry and Analysis evaluated the diets of approximately 5,000 adults; researchers found that almost one-third of the average U.S. diet consists of junk food. Topping the list were sweets, hamburgers, pizza and potato chips. According to lead researcher Gladys Block*, "Such healthy foods as vegetables and fruit make up only 10 percent of the caloric intake in the U.S. diet. A large proportion of Americans are undernourished in terms of vitamins and minerals."
Is it time for you to maximize the performance of your body - by far, your most valued investment? You can start by replacing sugary sweets, calorie-laden sodas, salty snacks and other junk food with smarter food choices, including whole grains, fruit, lean meat and vegetables. And don't be surprised when your "engine" starts running much more smoothly.
To learn more about the myriad benefits of healthy eating, visit www.chiroweb.com/find/archives/nutrition.
* Training Plans only $5 per week:
Wes, another successful season in the books thanks to your Tri training plans. First time in 6 years of racing - 4 x 30-34 age group podiums (out of 5 races) and 4 minutes subtracted from my PR on 1/3 less training . . . KUDOS to your system! Get your training plan at www.trainingpeaks.com/whp
* Swimming in Syrup Vs. Water!
How do you you think a human swimmer would do swimming in syrup instead of water? Would he/she swim faster, slower, or the same speed? Turns out it does not make a significant difference. Apparently drag on the body moving through the water will increase, but drag on the arm will increase proportionally, keeping the relationship between propulsion and drag the same. This proves how important a good catch is. I do think swimming in syrup would be better for an Ironman, because athletes would have a concentrated carbohydrate source readily available:)
* Real Estate Division of WHP
Wes Hobson Performance has diversified into Real Estate. If you are interested in buying a home or selling a house in the Boulder County area, please contact Wes. Wes considers living in Boulder like taking a vacation. Let him show you why, as well as help you find the right location for your needs. (wes@legendaryproperty.com).
We were super excited about being first time home owners. Wes' knowledge of the real estate terms, procedures and true passion of Boulder allowed us to keep that excitement throughout the whole process. He allowed us to enjoy buying our first home and handled everything in a timely manner so there was little stress for us."
Matthew and Kelly Reed
* Real Estate Newsletter - FREE
The Real Estate world is always changing. If you would like to subscribe to a monthly newsletter concerning real estate and the effects of how economic indicators such as interest rates are affecting real estate, please subscribe by e-mailing wes@legendaryproperty.com and request the FREE monthly newsletter."
About Wes:
Wes Hobson has competed in over 220 triathlons, from sprint- to Ironman-distance. He garnered 35 first places, 60 top-three finishes and 96 top-five finishes during his 12-year professional career that also included being selected "Triathlete of the Year" by the USOC. Wes co-authored Swim, Bike, Run, and created three triathlon and cycling related films.
In 2004, Wes has had articles published in magazines Inside Triathlon, American Tri, Lifetime Experience, Muscle & Fitness, Colorado Triathlete and Triathlon & Multisport (#1 read in Australia). He also has articles seen on web sites Triathlete.com, Active.com, ColoradoTriathlete.com, InsideTriathlon.com, AmericanTri.com, Ultrafit.com and several other triathlon coaching sites. Wes coaches multisport athletes, single-sport athletes and puts on the Wes Hobson Performance Triathlon Camps. To purchase any of his films or book, visit www.weshobsonperformance.com.
Contact: Wes Hobson
