On Wednesday, March 25, 2009, Brian Frank, founder of Hammer Nutrition gave a talk on nutrition at Breakaway Performance in San Francisco. Here are the notes I took. As you’ll see from the notes, not what you would have expected. I have been using Hammer Heed, Perpeteum, Gels, and Endurolytes since 2006 so I decided to test out Brian’s no breakfast thing before races and my morning bathroom breaks dropped from 4 down to 1 or 2 - and I thought it was just nerves! I also have less stomach issues during races as well. Sorry if some of my notes don’t make sense, next time I’ll bring a voice recorder!

• Brian
  • holistic family (all natural, no wheat)
  • competitive swimmer at Long Beach
  • 180° turn from what you’ve heard -> less is best!
    • most problems from excess consumption!
• Avoid Over Consumption
  • liver 1 gram carb/min -> glycogen
    • 280 calories/hour max
    • 165 lb. male -> 220-240/hour on bike (75% when running)
  • if you’ve had too much… it’s too late! (it can’t go anywhere)
  • fluid also over consumed (especially when hot)
    • perspiration rates almost irrelevant (we aren’t camels)
    • max of about 24-28 ounces/hour (regardless of heat) or it goes to the bladder
    • drink > 1/2 body weight (80 - 128 ounces for average male)
    • slowly increase daily water intake
  • if you max your fluid -> slow down, don’t drink more
  • when it’s 50-60°, only 10-12 ounces of water/hour
  • electrolytes, not just salt!
    • salt problematic due to daily habits
    • salty sweaters are salty eaters!
    • body doesn’t store sodium -> no sodium loading!
    • 8-12 grams/day -> average American and athlete
    • 1200-1800 mg/day -> ideal average American
    • 2400 - 3 grams/day -> ideal athlete
    • too much salt is toxic -> just as much for athletes!
    • cramping occurs after electrolyte imbalance
    • sustainable dietary habits -> not everyone could care less about food!
      • reduce processed foods (read labels for sodium)
      • reduce restaurants (sodium in the sauces)
    • 300-400mg at most / hour of sodium during exercise in heat
    • you want a proportionate amount of vitamins and minerals
    • if you have cramps… 1-3 endurolytes and all good in 5 minutes
• Post Workout Recovery
  • 3 hour window starts after you finish a workout
    • 30 min (60 grams carbs) -> 12 hours to be 95%
    • 3 hours (60 grams carbs) -> 36 hours to be 95%
  • replace glycogen stores
  • 3:1 carb/protein ratio
    • 30 grams carbs / 10 grams protein
    • 120 calories carbs / 40 calories protein
  • glutamine -> immune system
• Pre-Race/Workout Meal
  • 60-90 minutes before is NOT good!
    • digestion while exercising -> blood in stomach and extremeties
  • it takes 3 hours to digest a normal meal, so eat no closer than 3 hours before racing
  • if you work until 5:30pm and workout right after, eat lunch at 2:30pm
  • never sacrifice sleep for a meal!
  • don’t over do it the night before -> eat until satied and don’t eat fiber!
  • low fiber in the morning… 300-400 calories… no oatmeal!
  • 5 minutes before the start have a gel (hormones like insulin elevated)
  • on race morning, hormones (insulin) is up, body stops burning fat!
    • need to normalize insulin levels to burn more fatty acids, even at race pace
  • 800-1000 calories/hour can be burned at high intensities
  • consuming sugar/food between 3 hours and 5 minutes before raises insulin so you burn glycogen and not fatty acid
  • simple sugars flash and crash -> once the insulin is out of the pancreas and into the body it’s gone (3 hours to spike and rebound)
    • habitual high sugar intake -> diabetes
  • top anabolic agents
  • 1. testosterone
  • 2. human growth hormone
  • 3. insulin
  • breakfast -> carbs, little protein, almost no fat (300-400 calories)
    • half bagel, cup low fat yogurt, few strawberries
    • brown rice, steamed veggies, raw almonds
    • pasta w/ little olive oil, turkey breast/chicken
  • glycogen you use overnight not worth topping off by risking insulin levels increasing, so don;t eat after 3 hours before race start
  • once you start exercising… it all changes!
    • during exercise fuel passes isotonically
    • not sitting in your stomach for 3 hours -> turns into glycogen quicker
  • people adapt to caffeine… so don;t have more caffein that you normally do
    • but you don’t get ergogenic benefits if already adapted!
• Products
  • 10% naturally occurring sugars or less of total product
  • Hammer Gel, Heed <= 2 hours (body doesn’t cannibalize protein)
  • Perpeteum > 2 hours (need supplemental protein… otherwise burns lean muscle!)
  • body burns fat last (avacados, raw nuts, salmon, hemp seed -> good oils)
  • Perpeteum -> meal replacement
  • you can do 48 hours of all liquid!
  • honey-like fructose goes to blood, not liver -> that’s bad!
  • bars -> post workout, snacks, not specifically for during but you can
  • Endurolytes in capsules (dispenser) or powder
  • Race Cap Supreme is the ultimate performance enhancing supplement (koki-lo)
    • take 1 every 1-2 hours
    • liebernan & bigum -> 54 nutrients in perfect blend
  • Premium Insurance Caps -> balanced diet is a myth!
    • supplements fill in the pot holes
    • no way you can get 100% RDA top 9 nutrients completely from food w/ balanced carbs/protein/fat
    • not an option… it’s essential!
    • 7 capsules/day with 2 hours exercise/day
    • tablet vitamins -> expensive stools, people poop vitamins!

In March of 2008 I (Coach Tony) moved to San Francisco to work on the Garmin Connect website for the fitness division of Garmin. It was a very hard decision to move away from Folsom and the wonderful friends I had made, the multi-sport training and racing programs I had become a part of, and the venues I had become so comfortable with. Between moving, starting a new job, and training for the 2008 Ironman Coeur D’Alene, I took a break from coaching altogether. Now that I’m taking a break from the saddle to concentrate on running, and I have become assimilated with my new job and city, the desire (and time) to begin run coaching again (outside of Tony’s ab workouts every Tue-Thur afternoon at the office) is burning bright. On Sunday, November 23rd, I put on a free run clinic / workout at Kezar Stadium for some friends and we all had a blast. I’m not sure exactly when, what day(s) and time, or with whom, but I hope to start administering weekly running workouts at Kezar Stadium in 2009 so stay tuned.

Coach Chi-An is still pursuing her post-graduate degree in exercise physiology at the University of Oregon and will likely be residing in Northern California again as early as Spring 2009. I would be ecstatic to re-unite with my Track Attack partner in crime and coach together in San Francisco, but if she lands back in El Dorado Hills I’m sure there will be a lot of happy people to see her back.

Before moving from Sacramento, we wrote a good chunk of a book aimed at helping runners and coaches put together their own fun yet effective running workouts on the track. We sidelined the project while we both got situated in our new environments, but we have begun working on it again. We also wrote a few magazine articles for Incite Magazine that I will be posting on our blog soon, along with other helpful tips and ponderings on running.

But there is no reason to wait for Chi-An and I to come out of hibernation if you live in the Sacramento area. Total Body Fitness, who gave us our start in coaching, continues to put on the Track Attack style workouts we started in January 2004 at American River College (contact Dan Foster for more information). And if you live in the Folsom / El Dorado Hills area, Rhonda and Joey Figone of Specialized Multisport Training have picked up where we all left off at the Oak Ridge High School track and field. Facility availability changes throughout the year so please join their Yahoo! group to receive updates on workout dates and times.

I hope everyone had a healthy and happy Thanksgiving and wish you all a wonderful Holiday season. Anyone running the California International Marathon? If so, I’ll see you out there! I’ll be at Brew It Up! at 1:30pm after the race…

– Tony Pelosi

Thanks to all of you who attended and had so many kind words for me at my final coached workout in Folsom. I hope you had fun doing “Tony Says” and “Tony’s Twist & Shout Ab Workout”, I know I did! Here are the group photos we took after the workout. Stay in touch, I hope to see you sometime somewhere soon in the future, and keep on spreading the word because you are in good hands with Rhonda, Joey and Aracelly.

After coaching run workouts since January 2004 in the Sacramento area, I will be moving to San Francisco to work for the MotionBased Division of Garmin International on the Garmin Connect web portal. I plan to get involved in the San Francisco multisport coaching community after I get situated so stay tuned. I’ve handed over ownership of the Folsom / El Dorado Hills Track Attack Running group to Rhonda and Joey Figone in February and they have done a great job continuing on the workouts and adding their own twist and expertise. Join me on Tuesday March 25 at 6pm at Sutter Middle School in Folsom for my last regularly scheduled coaching performance in the Sacramento region and sign up for the Specialized MultiSport Training Yahoo! Group to receive announcements on future workouts in the Folsom / El Dorado Hills area. See you on Tuesday!

In my earlier days I was more of a purist, wearing sweat clothes and trying to break my personal best every time on my favorite local route. As I grew older and learned how to train smarter, I also found how beneficial gadgets could be in helping me attain my goals. First was the heart rate monitor (Polar), next was the portable digital music player (iPod), and now it’s the GPS watch (Garmin). At first these gadgets may just appear to be toys - Huh, that’s my heart rate…or…I love this song!…or…Hmmm, that’s my pace. Although it’s important to have fun when your running, the novelty will wear off and you will no longer benefit from the devices. Now you don’t have to read the instruction booklets word for word, but try to learn how to do something with each device that can help boost the effectiveness of your workouts and lead to greater results. Here are a few suggestions:

Heart Rate Monitor: Determine your heart rate zones and plan what heart rate zone you are going to run in before you lace up the sneakers. Every training run should have a purpose, even if that purpose is to mentally recharge, so you should make it a point to actually specify the purpose and use your heart rate monitor to stick to your plan.

Portable Digital Music Player: Music has affects on our mental and physical being that the scientific community is still trying to explain. Finding the right songs with the proper tempo for the purpose of your training run can have profound effects on your ability to get the most out of your run. Try different types of music until you find one that inspires you to maintain about 90 RPM cadence (count how many times your left foot hits the ground in a minute). So try 10 minutes of classical and count your cadence during the final minute, then try 10 minutes of alternative rock and count your cadence during the final minute and so on. Progressive Trance works for me!

GPS: Knowing your distance traveled and current and overall pace is extremely beneficial in itself if you have planned out how far and fast you are going to run beforehand. But you can take it to another level with some GPS watches and download courses. When you download a course, it can help you navigate an unfamiliar route (such as a marathon course you are prepping for) and race against either your own or another runners previous results. You can also post and retrieve courses from a network of user uploaded courses on websites such as MotionBased.com (check out my public activities on the website). The prices have come down considerably - I was able to purchase a Garmin Forerunner 305 on Amazon.com for about $180 after a mail-in rebate back in October - almost $200 off the original retail price! The Forerunner 405 is smaller, has a touch sensitive bezel for scrolling, and includes wireless transmission of data to your computer, but at about twice the price of what you can get the predecessor I’m not so sure it would be worth the extra money - unless you always have to have the newest stuff!

If you want to spend the money you’ve been saving up for a new car you might also be able to get your hands on anti-gravity treadmill. Call me a purist, but I’m not so sure if I would chose that over a new hybrid vehicle just yet!