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Tuesday, September 27, 2011

Hillbilly Hustle this Sunday ! Southern Ontario Cup #3.


Please find information about the upcoming Hillbilly Hustle Cyclo Cross race below. 

Thank you for any posting or distribution of this information that you can provide . 

Sunday Oct 2, 2011 - Southern Ontario Cup #3.

The Hillbilly Hustle returns this Sunday October 2, 2011 after putting forth one of the best Cross courses for several years now. Situated at the site of Ontario Provincial Mountain Bike Championships in Duntroon, Ontario, just south of Collingwood, the Hillbilly Hustle is the only Ontario Cross race to feature an Over-Under bridge and several other unique features. Electronic timing with lap times, M1/Elite Primes and great prizing for all categories provided by The Epic Ride, HB Cycling ClubSmart Athlete Training, Digica and Sound Solutions . The big competition will be for the Hillbilly Jacket for the Elite Men and Hillbilly Skirt for the Elite Women fields. The Jacket has been won by Andrew Watson (Norco) every year since the race's inception but with a stacked Elite field, including confirmed challengers Peter Glassford (Trek Canada) and Jared Stafford (Norco) the race will be very tight.  The women's Skirt is currently held by Amanda Sin (3 Rox) who is a local athlete and reining Provincial MTB champ  ! Come and watch or race this great fall event ! 

Registration and start times below:
10:00am (40 minutes):  M3 Men, Beg Men 19+, U17 Men/Women
11:30am (50 minutes): M2 Men, Sr & Jr Women, Master Women
1:00pm (60 minutes): Sr Men (19-34), M1 Men
Pre-registration available at OCA website.  Closes Thursday September 29, midnight.  
Day of registration cash only*********

Directions to Highlands Nordic, please link to Highlands Website.

Hotel and lodging can be found at:http://www.mycollingwood.ca/  

Saturday, September 24, 2011

random Leadville 100 studies on Successful Finishing and NSAID use

Image as described above

Image as described above

Image as described above

Image as described above

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Friday, September 23, 2011

Question via email - Crank the Shield for YOU ?

Great question below about crank the shield but applicable to any stage race ... As they say in Leadville "You are better than you think you are, and you can do more than you think you can."

Thursday, September 22, 2011

Paleo / gluten free is crazy ? More thought to the contrary in Macleans Magazine

From macleans

Dr. William Davis on why it is so addictive, and how shunning it will make you skinny
by Kate Fillion on Tuesday, September 20, 2011 9:40am - 13 Comments

Jean-Marc Giboux/Getty Images
William Davis, a preventive cardiologist who practises in Milwaukee, Wis., argues in his new book Wheat Belly that wheat is bad for your health—so bad that it should carry a surgeon general’s warning.

Q: You say the crux of the problem with wheat is that the stuff we eat today has been genetically altered. How is it different than the wheat our grandparents ate?

A: First of all, it looks different. If you held up a conventional wheat plant from 50 years ago against a modern, high-yield dwarf wheat plant, you would see that today’s plant is about 2½ feet shorter. It’s stockier, so it can support a much heavier seedbed, and it grows much faster. The great irony here is that the term “genetic modification” refers to the actual insertion or deletion of a gene, and that’s not what’s happened with wheat. Instead, the plant has been hybridized and crossbred to make it resistant to drought and fungi, and to vastly increase yield per acre. Agricultural geneticists have shown that wheat proteins undergo structural change with hybridization, and that the hybrid contains proteins that are found in neither parent plant. Now, it shouldn’t be the case that every single new agricultural hybrid has to be checked and tested, that would be absurd. But we’ve created thousands of what I call Frankengrains over the past 50 years, using pretty extreme techniques, and their safety for human consumption has never been tested or even questioned.

Q: What extreme techniques are you talking about?

A: New strains have been generated using what the wheat industry proudly insists are “traditional breeding techniques,” though they involve processes like gamma irradiation and toxins such as sodium azide. The poison control people will tell you that if someone accidentally ingests sodium azide, you shouldn’t try to resuscitate the person because you could die, too, giving CPR. This is a highly toxic chemical.

Q: Can’t you just get around any potential health concerns by buying products made with organically grown wheat?

A: No, because the actual wheat plant itself is the same. It’s almost as if we’ve put lipstick on this thing and called it organic and therefore good, when the truth is, it’s really hardly any better at all.

Q: A lot of us have switched to whole wheat products because we’ve been told complex carbohydrates are heart healthy and good for us. Are you saying that’s not true?

A: The research that indicates whole grains are healthy is all conducted the same way: white flour is replaced with whole wheat flour, which, no question, is better for you. But taking something bad and replacing it with something less bad is not the same as research that directly compares what happens to health and weight when you eliminate wheat altogether. There’s a presumption that consuming a whole bunch of the less bad thing must be good for you, and that’s just flawed logic. An analogy would be to say that filtered cigarettes are less bad for you than unfiltered cigarettes, and therefore, a whole bunch of filtered cigarettes is good for you. It makes no sense. But that is the rationale for increasing our consumption of whole grains, and that combined with the changes in wheat itself is a recipe for creating a lot of fat and unhealthy people.

Q: How does wheat make us fat, exactly?

A: It contains amylopectin A, which is more efficiently converted to blood sugar than just about any other carbohydrate, including table sugar. In fact, two slices of whole wheat bread increase blood sugar to a higher level than a candy bar does. And then, after about two hours, your blood sugar plunges and you get shaky, your brain feels foggy, you’re hungry. So let’s say you have an English muffin for breakfast. Two hours later you’re starving, so you have a handful of crackers, and then some potato chips, and your blood sugar rises again. That cycle of highs and lows just keeps going throughout the day, so you’re constantly feeling hungry and constantly eating. Dieticians have responded to this by advising that we graze throughout the day, which is just nonsense. If you eliminate wheat from your diet, you’re no longer hungry between meals because you’ve stopped that cycle. You’ve cut out the appetite stimulant, and consequently you lose weight very quickly. I’ve seen this with thousands of patients.

Q: But I’m not overweight and I exercise regularly. So why would eating whole wheat bread be bad for me?

A: You can trigger effects you don’t perceive. Small low-density lipoprotein [LDL] particles form when you’re eating lots of carbohydrates, and they are responsible for atherosclerotic plaque, which in turn triggers heart disease and stroke. So even if you’re a slender, vigorous, healthy person, you’re still triggering the formation of small LDL particles. And second, carbohydrates increase your blood sugars, which cause this process of glycation, that is, the glucose modification of proteins. If I glycate the proteins in my eyes, I get cataracts. If I glycate the cartilage of my knees and hips, I get arthritis. If I glycate small LDL, I’m more prone to atherosclerosis. So it’s a twofold effect. And if you don’t start out slender and keep eating that fair trade, organically grown whole wheat bread that sounds so healthy, you’re repeatedly triggering high blood sugars and are going to wind up with more visceral fat. This isn’t just what I call the wheat belly that you can see, flopping over your belt, but the fat around your internal organs. And as visceral fat accumulates, you risk responses like diabetes and heart disease.

Q: You seem to be saying that aside from anything else, wheat is essentially the single cause of the obesity epidemic.

A: I wouldn’t go so far as to say that all obesity is due to wheat. There are kids, of course, who drink Coca-Cola and sit in front of video games for many hours a day. But I’m speaking to the relatively health-minded people who think they’re doing the right thing by limiting fat consumption and eating more whole grains, and there’s a clear subset of people who are doing that and gaining weight and don’t understand why. It causes tremendous heartache. They come into my office and say, “I exercise five times a week, I’ve cut my fat intake, I watch portion size and eat my whole grains—but I’ve gone up three dress sizes.”

Q: You write that wheat is “addictive,” but does it really meet the criteria for addiction we’d use when talking about, say, drugs?

A: National Institutes of Health researchers showed that gluten-derived polypeptides can cross into the brain and bind to the brain’s opiate receptors. So you get this mild euphoria after eating a product made with whole wheat. You can block that effect [in lab animals] by administering the drug naloxone. This is the same drug that you’re given if you’re a heroin addict; it’s an opiate blocker. About three months ago, a drug company applied to the FDA to commercialize naltrexone, which is an oral equivalent to naloxone. And it works, apparently, it blocks the pleasurable feelings you get from eating wheat so people stop eating so much. In clinical trials, people lost about 22.4 lb. in the first six months. Why, if you’re not a drug addict, do you need something like that? And of course there’s another option, which is to cut wheat out of your diet. However, and this is another argument for classifying wheat as addictive, people can experience some pretty unpleasant withdrawal symptoms.

More at ms leans magazine

Thursday, September 15, 2011

Why Do You Stretch ? Stretching Seemingly does not Prevent Soreness

While stretching has its place, one of the common reasons to stretch may not be valid

Stretching to prevent or reduce muscle soreness after exercise

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Review Quality Rating: 9 (strong) - View Quality Assessment

Publication Information
Author(s)Publication DateJournalVolumeIssueStart Page
Herbert,R.D., De Noronha,M., Kamper, S.J.2011Cochrane Database of Systematic Reviews20117Art. No.: CD004577
BACKGROUND: Many people stretch before or after engaging in athletic activity. Usually the purpose is to reduce risk of injury, reduce soreness after exercise, or enhance athletic performance. This is an update of a Cochrane review first published in 2007.
OBJECTIVES: The aim of this review was to determine effects of stretching before or after exercise on the development of delayed-onset muscle soreness.
SEARCH STRATEGY: We searched the Cochrane Bone, Joint and Muscle Trauma Group Specialised Register (to 10 August 2009), the Cochrane Central Register of Controlled Trials (2010, Issue 1), MEDLINE (1966 to 8th February 2010), EMBASE(1988 to 8th February 2010), CINAHL (1982 to 23rd February 2010), SPORTDiscus (1949 to 8th February 2010), PEDro (to 15th February 2010) and reference lists of articles.
SELECTION CRITERIA: Eligible studies were randomised or quasi-randomised studies of any pre-exercise or post-exercise stretching technique designed to prevent or treat delayed-onset muscle soreness (DOMS). For the studies to be included, the stretching had to be conducted soon before or soon after exercise and muscle soreness had to be assessed.
DATA COLLECTION AND ANALYSIS: Risk of bias was assessed using The Cochrane Collaboration’s ‘Risk of bias’ tool and quality of evidence was assessed using GRADE. Estimates of effects of stretching were converted to a common 100-point scale. Outcomes were pooled in fixed-effect meta-analyses.
MAIN RESULTS: Twelve studies were included in the review. This update incorporated two new studies. One of the new trials was a large field-based trial that included 2377 participants, 1220 of whom were allocated stretching. All other 11 studies were small, with between 10 and 30 participants receiving the stretch condition. Ten studies were laboratory-based and other two were field-based. All studies were exposed to either a moderate or high risk of bias. The quality of evidence was low to moderate.There was a high degree of consistency of results across studies. The pooled estimate showed that pre-exercise stretching reduced soreness at one day after exercise by, on average, half a point on a 100-point scale (mean difference -0.52, 95% CI -11.30 to 10.26; 3 studies). Post-exercise stretching reduced soreness at one day after exercise by, on average, one point on a 100-point scale (mean difference -1.04, 95% CI -6.88 to 4.79; 4 studies). Similar effects were evident between half a day and three days after exercise. One large study showed that stretching before and after exercise reduced peak soreness over a one week period by, on average, four points on a 100-point scale (mean difference -3.80, 95% CI -5.17 to -2.43). This effect, though statistically significant, is very small.
AUTHORS’ CONCLUSIONS: The evidence from randomised studies suggests that muscle stretching, whether conducted before, after, or before and after exercise, does not produce clinically important reductions in delayed-onset muscle soreness in healthy adults.

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Paleo Catching on

Against the grain, 'caveman' diet gains traction

Could Paleolithic man hold the key to today's nutrition problems?
A growing number of adherents to the so-called "caveman" diet contend that a return to the hunter-gatherer foods of the Stone Age -- heavy on meats, devoid of most grains -- could alleviate problems like obesity, type 2 diabetes and many coronary problems.
The Paleo diet movement is backed by some academics and fitness gurus, and has gained some praise in medical research in the US and elsewhere even though it goes against recommendations of most mainstream nutritionists and government guidelines.
Loren Cordain, a professor of health and exercise science at Colorado State University, said he believes millions in the United States and elsewhere are following the Paleo diet movement, based on sales of books such as his own and Internet trends.
"It was an obscure idea 10 years ago, and in the last two to three years it has become known worldwide," Cordain, one the leading academics backing the Paleo diet, told AFP.
"There are at least a half-dozen books on the best seller list that are promoting this," he added.
The underlying basis for the Stone Age diet is a belief that homo sapiens evolved into modern humans with a hunter-gatherer diet that promoted brain function and overall health. Backers say the human genome is essentially unchanged from the end of the Paleolithic era 10,000 years ago after evolving over millions of years.
"It's intuitive," Cordain said. "Obviously you can't feed meat to a horse, you can't feed hay to a cat. The reason for that is that their genes were shaped in different ecological niches."
He said peer-reviewed research has shown the Paleo diet better than the Mediterranean diet, US government recommendations and diets aimed at controlling adult diabetes.
One study published in the Journal of Diabetes Science and Technology showed a Paleolithic diet "improved glycemic control and several cardiovascular risk factors compared to a diabetes diet."
A Swedish study published in the Journal Nutrition and Metabolism found that a Stone Age diet is "more satiating per calorie than a Mediterranean-like diet," making it something to be considered in fighting obesity.
Some aspects of the Paleo diet are widely accepted, such as shunning many refined and processed starches and sugars in favor of fresh fruits, nuts and vegetables. But the controversy stems from its elimination of most cereals, legumes and dairy products, relying instead on high-protein meats, fish and eggs.
The Paleo diet has a devoted following, some who link it to improved fitness and longevity, including Arthur De Vany, a 74-year-old former economics professor who promotes vigorous workouts and wrote a 2010 book, "The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging."
"Our forager ancestors sought out high-energy (meaning high-calorie, high-fat) foods that could be obtained at the lowest energy cost," De Vany says in his book.
"We began getting heavier and developing new diseases once we ceased to be hunter-gatherers and instead became farmers -- or more specifically once we started eating the food we grow rather than gathering food."
But a US News survey of nutritionists ranked the Paleo diet last among 20 possible options, far below the Mediterranean, vegan or Weight Watchers diets.
It noted that the Paleo diet gets 23 percent of calories from carbohydrates compared to 45 to 65 percent in US government recommendations, and that the Stone Age regime is higher than recommended for protein and fat.
"While its focus on veggies and lean meat is admirable, experts couldn't get past the fact that entire food groups, like dairy and grains, are excluded on Paleo diets," US News said.
Marion Nestle, professor of nutrition, food studies, and public health at New York University, told AFP that the Paleo diet "would not be appropriate for today's sedentary lifestyles."
Nestle and others also dispute some of the historical claims of Paleo diet advocates. "The claim that half the calories in the Paleolithic diet came from meat is difficult to confirm," she said.
In a research paper, Nestle said the life expectancy of Stone Age man was around 25 years "suggesting that the Paleolithic diet, among other life conditions, must have been considerably less than ideal."
Cordain argues however that there are modern societies of hunter-gatherers where the theory can be tested.
In these societies, "elderly people have been shown to be generally free of the signs and symptoms of chronic disease (obesity, high blood pressure, high cholesterol levels) that universally afflict the elderly in Western societies," he says on his blog.
"When these people adopt Western diets, their health declines and they begin to exhibit signs and symptoms of 'diseases of civilization.'"
Cordain acknowledges that because of the way society has evolved, it is impractical to feed the world with Paleo diets because many societies have become dependent on cereals.
But he says it can be successfully used in many Western countries, and argues that despite jokes about the Stone Age, mainstream nutritionists will come around to his conclusions.
"This is not a fad, this is not Fred Flintstone, this is the wave of the future," he said.

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Tuesday, September 13, 2011

"I'm not advocating a new bed, but you might need a new bed"

This is another great episode of mobility wod ... 1min bed test catches some biggies ... correct them and that is like free training !

Monday, September 12, 2011

Racing cross or not ... Time to Practice Mount / Dismount

Some Older, but still very relevant, CycloCross Dismount Instruction

Friday, September 9, 2011

I found this post about the 'Paleo Solution' By Robb Wolf being used as a College Text book very interesting. The insight after a few years of discussing the paleo 'framework' for nutrition and lifestyle optimization and how college students in a health program are as guilty as anyone at not living what they may believe or be taught or be 'preaching' to others.

The changes , even small ones , from this course are inspiring and I think worth reading even if you are still hung up on the concept of eating like a 'cave man'  or giving up an addiction to bread, grains, dairy, legumes for better health and performance.

Thursday, September 8, 2011

Congrats to Smart Athlete Training Plan Member Will Elliot (Black Tooth Grin) and the rest of Team Ontario on their selection and experiences at the Green Mountain Road Stage Race this past weekend.

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