You learn in any self help book, group, and organization that it usually takes rock bottom to move you to action. My rock bottom came in stages. First a doctor’s visit that identified me as pre-diabetic, hypertensive, barren because I was super morbidly obese (yes this is a term, and yes anyone who is called it is often emotionally hurt). If that wasn’t enough my second stage of rock bottom came when I saw the highest size at Lane Bryant fit me. The final stage of rock bottom was seeing a friend who was only a few sizes larger than me couldn’t walk a mile. That was it…. I didn’t want to be her, and I didn’t want to be ME anymore.
I took weight management classes at Kaiser Permanente downtown and Learned about their many options for weight loss; Optifast, Weight Watchers, Roux en y Gastric bypass, Realize Band (lapband), social work and therapy (which is offered with all the former listed plans). I learned through this program that I compulsively overeat, and that I couldn’t abstain like an alcoholic or drug addict, because I had to eat to live. So I had to build a new relationship with food. Considering the different variables such as my age, and where I am in life, I wanted a chance to do more things and I needed something to help me fast.
In October 2008 I started my weight loss journey I chose to be educated on Roux en y Gastric Bypass. I took the education, nutrition, psychological classes and lost 43lbs. In August of 2009 I walked my first 5k; the Denver IronGirl 5k, I have never been so tired in my life. November 2009 my gastrointestinal area was rerouted via Roux en y Gastric Bypass, and I began my post surgery weight loss journey.
IronGirl posted another race for August 2010 stating that it was going to be in Boulder, I enjoyed the challenge of the 2009 race, so I pre-registered for the 2010 race. Later I found out that this race was a Sprint Triathlon. I hadn’t been in the water, let alone swam for 20 years. Friends came out of the woodwork to help me. In the meantime I was learning to run using the C25K (couch to 5k) method. By April I could put my face in the water, blow bubbles and run a mile!!! I ran my first 1 mile race in 14 minutes at the Mile High Mile race in Denver. I started to notice special nutrition needs, and I had a few mishaps with intake and fainting. Oops!
I have special nutrition needs now that my tummy has been set aside and I digest food and pull nutrients out differently. I am on a high protein diet, well, I’ll rephrase that, I’m on a SUPER high protein diet, which means I receive 80% or more of my dietary needs from protein. When it comes to carbohydrates, my body flushes them ASAP, unless I use them faster than my body can flush them (this is part of Malabsorption). Diet plays a huge part in my life now and especially since I deal with compulsive overeating (my “drug” of choice is carbs) I have to take nutrition seriously and thoughtfully. Drinking my calories is one of the ways I get my carbs in on my bike rides, and Franken food (protein/supplement bars) work too. So, training and participating in Triathlons means I must consume and time breaks appropriately or I could find myself in trouble.
Last year I did complete the IronGirl in Boulder at 152lbs less than I was when I started my weight loss journey and was declared the races BIGGEST LOSER (it was a compliment). Today I am 179lbs lighter than I was when I started my weight loss Journey and still if not more so, combating the trials of nutrition and triathlon-ing. Now I can eat much more than I originally could. (to give you an idea, last year I could eat a ¼ cup of food at a meal. This year I can eat a full cup, sometimes more.) This year I have goals to complete ½ marathons (April/October) an Olympic Triathlon (June) and many more races including IronGIrl Boulder.
Hey everybody check out the full list of great clinics Kompetitive Edge is offering at the beginning of this season. They are FREE but space is limited so please RSVP directly to Ryan Stedeford email@example.com to save your spot!
Jan 11th – Physiological Testing for Endurance Athletes
Jan 25th – Successful Weight Loss Strategies for Athletes
Feb 1st – Sports Nutrition for Female Athletes
Feb 15th – Metabolic Efficiency Training for Athletes
Feb 22nd – Successful Weight Loss Strategies for Athletes
March 1st – Nutrition Periodization for Endurance Athletes
March 8th- Top 5 Nutrition Mistakes Made by Endurance Athletes
March 15th – Sports Nutrition for Female Athletes
March 22nd – Sports Nutrition for Athletes with Diabetes
Successful Weight Loss Strategies for Athletes: Need to lose some weight after the holidays? Want to increase your power to weight ratio or running speed with cutting a few pounds off your body? The weight loss monster can be a tough one to manage but let Dina Griffin, sport dietitian at Fuel4mance, teach you successful weight loss strategies that are not centered on counting calories or following strict meal plans.
Sports Nutrition for Female Athletes: Women athletes definitely have some different and special nutrition considerations to fuel exercise. Dina Griffin, sport dietitian at Fuel4mance, will be providing general female specific sports nutrition strategies that will be applicable to women of all sizes and abilities.
Top 5 Nutrition Mistakes Made by Endurance Athletes: Nutrition is usually the biggest thing that goes wrong during training and on race day. Join Dina Griffin, sport dietitian at Fuel4mance, to learn the top nutritional mistakes that endurance athletes make. Be proactive and learn these tips so that you avoid these slips!
Sports Nutrition for Athletes with Diabetes: This presentation is geared towards individuals living with type 2 diabetes who are exercising or participating in a sport who want to learn better nutrition strategies associated with diabetes. Join Dina Griffin, sport dietitian at Fuel4mance, as she provides nutrition strategies that you can apply immediately so that you have more confidence and knowledge to manage diabetes while participating in your sport.
Physiological Testing for Endurance Athletes: Join Bob Seebohar, sport dietitian and exercise physiologist at Fuel4mance, for a very informative presentation that discusses more popular physiological testing for endurance athletes. Topics will include resting metabolic rate testing, VO2 max testing, lactate threshold testing and metabolic efficiency testing. Not all tests are necessary so be sure to attend to find out which ones are good and should be part of your training plan.
Metabolic Efficiency Training for Athletes: If you have the goals of weight loss, getting leaner or eliminating GI distress during training or racing, then this presentation is a must to attend. Join Bob Seebohar, sport dietitian and exercise physiologist at Fuel4mance, as he discusses the concept of Metabolic Efficiency and teaches you how to improve your body’s ability to burn fat and preserve carbohydrates all while improving your health and performance.
Nutrition Periodization for Endurance Athletes: Join Bob Seebohar, sport dietitian and exercise physiologist at Fuel4mance, as he discusses how to plan your nutrition throughout the year to support your training volume, intensity and goals. Eating the same quantity and quality of food throughout your training and competition year will not help you achieve optimal performance. Bob will explain how your nutrition should change with every training cycle that you progress through.
We are very proud to be partnering with the Colorado chapter of the Alzheimer’s Association and working with them on their new ALZ Stars program.
The ALZ Stars program was built from the ground up by Michelle Nelson, the special events coordinator for the Alzheimer’s Association. Michelle is an unstoppable package of energy, dedication and enthusiasm. She, like many of us, has been touched by the disease and is dedicated to growing her program to raise money and awareness for the foundation.
This October, the first ever ALZ Stars Team at the Denver Rock ‘n’ Roll Marathon was a huge success. She had 28 team members run the full 26.2 mile marathon, run the ½ marathon, or walk the 13.1 miles. They also had a relay team share the miles. All were fueled by hope for a cure.
Michelle also organized 35 volunteers who cheered the ALZ Stars team on from Mile 10 where Cytomax was mixed and water poured into cups made ready for the 16,000 runners and walkers as they made their way further along the route. What started as a chilly October morning turned into one of those gorgeous Colorado days of sunshine and robin’s egg blue skies. It was a great day to make a difference in the fight against Alzheimer’s disease.
Michelle’s 28 member team raised an incredible $27,116 in support of the association’s programs, services and research.
In 2011, the ALZ stars teams will be raising money as they train for the Colfax Marathon, Elephant Rock Ride and Denver Rock and Roll Marathon.
Karma Multisport will be supporting the ALZ stars by hosting group runs and rides through the season. We are encouraging our members to join these rides and runs as well to meet new training partners and hear about their stories and why they are raising money for the association. We also encourage our members to consider participating in the program if you have been touched by the disease as well and will be participating in any of their target events.
We are excited and proud of this partnership and helping a great organization try to find a cure for a awful disease.
Check out the ALZ Stars website for more information!
CROSS TRAINING by Dr. Ken Sheridan
Well, it’s back to that time of year when it gets colder and the days grow shorter. Triathletes either brave the cold or become gerbils on their habitrails (treadmill and spin bikes). If you’ve been training in Colorado, you realize that the early darkness is more difficult to deal with than our Colorado weather, which is relatively mild.
One way to reduce your training and maintain your sanity during the winter is to cross train. You may think that as triathletes we already cross train, but aerobic conditioning addresses only one aspect of fitness, other forms of fitness involve strength and flexibility training. This article will address weight training to strengthen the muscles used in running and cycling, helping you maintain lean body mass and reduce your risk of injury.
Why weight train?
The cardiovascular benefits of aerobic exercise are very well known to most triathletes, but there is a “dark side” to endurance training as our sole form of exercise. Studies on prolonged endurance exercise demonstrate a rise in cortisol levels. Cortisol is a hormone that leads to a breakdown of lean body mass and promotes abdominal weight gain. Cortisol levels also rise with increased emotional stress, which indicates a mind–body interaction. Essentially, cortisol is a marker for a “catabolic” state in the body, indicating proteins, as in muscle proteins, are being broken down – not good.
Resistance training places more stress on the body, initially increasing cortisol levels, but after a relatively short time, cortisol levels begin to drop and anabolic hormone levels begin to rise. These hormones promote the growth of lean body mass (muscle), which can make you:
Stronger: reducing your risk of injury.
Leaner: lean body mass burns more calories at rest, enabling you to lose weight
Better looking: check out these arms!; tones muscle.
Less emotionally stressed: decreased circulating Cortisol levels can reduce stress.
The concept of “specificity of training” has been known by exercise physiologists for decades now. It means your training should be designed specifically for what you want to achieve, and the closer your training mimics your desired results (event), the more effective your training will be. As endurance athletes, we don’t want to pile on muscle that our bodies then have to haul through a long race; we want muscles that will help us achieve our chosen endeavor.
Don’t worry, bulking up and losing flexibility are two myths that can be easily avoided by aligning your cross training program with your goals. Bulking up is caused by lower repetitions (6-10) with higher resistance and longer rest periods (over 1 minute) between sets. High repetitions (12-15) with lower resistance, and short (30 second) rest periods between sets increases your lean body mass and promotes capillary formation to feed the new muscles with oxygen and decrease the propensity for “bulking up”. This results in muscle tissue that is useful during endurance events. Stretching the body parts exercised between each set will prevent you from losing flexibility. Women will not tend to bulk up as much as men because their bodies don’t produce as high levels of anabolic hormones, such as testosterone, as men.
Keeping the specificity of training idea in mind, we want to work the muscles used in our endurance training, these can often involve the whole body (we tend to bring the whole thing to the finish line). Triathletes need to concentrate on their legs, “core” muscles, and upper body strength.
Core strength is currently a hot topic in most exercise circles and refers to the muscles of the trunk (abdomen/back muscles) working together. A stronger core will help maintain proper body position in all three triathlon disciplines. The basis for this is that by stabilizing the point from which movement occurs (the trunk), any movement coming from that point will be stronger. For example, exercises performed on machines, like seated knee extensions, support your trunk with the seat, therefore taking trunk strength out of the picture, and can lead to imbalances between the legs and the trunk musculature. The following exercises train the trunk and legs together, which will lead to greater carryover into running, cycling, and swimming improvement. The balance required by each exercise subconsciously recruits your core muscles. Pay particular attention to your form, balance and time; stop when any one is altered. To increase resistance, hold a dumbbell in one hand only, this will challenge your balance to a greater degree. Then switch hands midway through your set.
With arms crossed on chest, exhale and tighten abdominals to stabilize low back. Raise your pelvis and squeeze your glutes until pelvis is in line with your knees and shoulders. Hold for 30 seconds. Advanced: Raise one leg slowly and straighten. Do not allow the pelvis to drop. Then return and raise opposite leg.
Begin with feet together and arms at sides. Bend forward slowly while rotating over hip. Keep opposite leg straight while bending and reach downward with opposite arm. Reach as far downward as possible while maintaining balance and return slowly to starting position. Repeat. Then perform with other leg.
Similar to a lunge, except begin with arms extended out to sides. Take a large step forward. Keep upper body erect, toes pointing straight ahead and do not lean forward. Bend downward until knee approaches floor; make sure forward knee does not extend past toes. Then turn towards extended leg with only upper body, maintaining lower body position. Return to starting position and repeat with other leg.
We are thrilled to be partnering with Peak to Peak Training Systems for 2010 and 2011. We all know and love Kathy, Jon and Chris from past skills sessions and we are happy to be able to offer their expertise and state of the art facilities for our athletes.
Peak to Peak Training Systems was created to offer a wide range services in order to clients reach their fitness and competitive goals. Their TEAM of professionals provide the latest training techniques, nutritional support, and physiological and biomechanical analyses to ensure you have everything you need to be successful.
|Kathy Zawadzki has over 20 years of coaching experience and encompasses all levels of cyclists, including juniors, masters and Olympic athletes. Her expertise in sports science brought her to the US Olympic Training Center where she worked with USA Cycling and USA Triathlon to develop Olympic athletes. Kathy has coached several National Champions, and Paralympic World Champions. In addition to coaching individual cyclists and triathletes, her coaching experience covers regional, national and international team competitions, including Head Cycling Coach for 2000 Paralympic Games in Sydney and the 2003 Tour of Hope. She is also a licensed sports nutritionist and co-authored, Food for Fitness, Eat Right to Train Right.
Jon Heidemann has been coaching cyclists since the late 80’s. After graduating with a Bachelor degree in Health Sciences from the University of Wyoming, he continued his steady competitive climb to Elite status racing in Europe, Central and South America. Jon won his own National Road Championship in the Masters 30~34 age group in 2001. As an Elite-Level 1 Certified Cycling Coach with USA Cycling, he has guided athletes of all ages, genders and physical abilities earning numerous national and international medals, including a Paralympic Gold at the 2000 Sydney Games and a Disabled Worlds bronze medal. Jon is currently directing the Rocky Mountain Cycling Education Foundation Junior road team and coaching the RMCEF-racing Elite Cycling Team.
Chris Winn hails from Australia and has extensive international experience racing cross country mountain bikes at an elite level, including competing in the 2007 MTB Tour de France, Junior World Championships and earning Australian Championships medals.
Chris is currently focusing on the road, racing both locally and nationally for Team RMCEFracing.
Combined with a degree in Physical Education, plus both USA and Australian coaching qualifications, he enjoys working with athletes of all levels with the aim to improve individual performance and overall enjoyment of the sport of cycling.
Peak to Peak’s team of specialists also include a mental training specialist, a strategy specialist, a fit specialist, massage therapist and physical therapist.
Check out our off season training options for offerings with Peak to Peak!
We are excited that Oogavé is generously providing some of their natural organic sodas for our events. Oogavé is committed to natural, high quality sodas and very much like Karma MultiSport, they believe in being part of something bigger than ourselves, supporting our people and our communities, promoting good health and caring for the environment.
Oogavé is a Colorado company founded by Stephen “Esteban” Anson. He got the idea while running his small natural foods restaurant in downtown Denver. He is a fanatic of quality, delicious, wholesome handcrafted foods. To solve the problem of being able to offer a tasty, organic soda he spent many months of intense research, wild mixology, and copious tastings with friends and family to create Oogavé. He began offering it in his restaurant and it grew to become its own company. It is created and bottled right here in Denver and the entire operation is certified Kosher and Organic by Scroll K and the Colorado Department of Agriculture.
Also part of the Oogavé crew is Gannon Merrell. He is also a founding partner. Originally from Ohio, he moved to Colorado and became passionate about healthy eating and clean living. He joined the Oogavé team in early 2009 and manages the financial and accounting details of the business. He is also an avid endurance cyclist!!
One of the best things about Oogavé is they are very supportive of the local community. Here is a list of some of the organizations they have sponsored:
- Boys and Girls Clubs
- Family Crisis Center of Denver
- Volunteers for Outdoor Colorado
- Mile High Business Alliance
- Tennyson Center for Children
- Montessori School of Denver
- Boulder County Schools
- Poudre School District
- Colorado Public Universities
- Spot Climbing Gym Team
So check out their website, like them on Facebook, follow them on Twitter and support this great local company just like they support our community. Oh-and take a look at their rad slideshow showing the entire process of how their sodas are made!
We are thrilled to be partnering with HydraPouch to improve our athlete’s hydration and greatly reduce our carbon footprint at our events and other events as well. HydraPouch is a local company founded by runner and triathlete Craig McSavaney. The goal of HydraPouch is to improve race hydration during road and trail races. Craig has generously extended a discount to Karma Multisport members so we can all have improved race experiences. HydraPouch is endorsed by Jeff Galloway and Nicole DeBoom.
Why? It’s simple, really. The paper-cup-based aid station experience is wet, sticky, messy, wasteful, frustrating, and eco-unfriendly. Two years ago, after almost 30 years of racing and five years of stewing on this very important problem, Craig finally set out to do something about it. Working with a team that included lots of runners (professionals, age-groupers, joggers, jog-walkers, etc.), race directors, event organizers, coaches, hydration specialists, industrial designers, graphic artists, fabrication engineers, children (his), and one dog, he came up with two very simple products: the HydraPouch® personal hydrator and the HydraPour™ high-speed dispensing valve. These cool devices will definitely improve your race day hydration experience, reduce your paper-cup footprint, and maybe even make you a little faster. The HydraPour can be used with any container, Fuelbelt, amphipod, you name it!
Check out their website for more information and to watch videos of them in action!
Read their blog entries for the behind the scenes story of HydraPouch and some interesting perspectives from those that have used them.
We are so excited to announce our newest partner, BornFit! Many of you already own and love BornFit clothes. Susan and I sure do! The company is Colorado based and female owned. A lot you have likely met the owner, Lisa Welch, without even knowing it. She is at almost every major event in the area with her wonderful staff and great clothes.
BornFit specializes in activewear for women, featuring a variety of running skorts, shorts, fitness tops and jackets. Their clothes are stylish, comfortable, and durable. One of the best things about BornFit is that they are made and sized for real women. The inseams aren’t so short you feel like you’re wearing hot pants! The tops are nicely fitted but not so tight you feel like you have to suck it in! The sizes are normal so you dont have to buy an XXL and have it only go over one leg! The mission of BornFit is to encourage and promote active and healthy lifestyles among all women, particularly mothers and their children. Maintaining an active and healthy lifestyle allows us to positively handle life’s challenges and lets us wholeheartedly enjoy all the perks! BornFit is about feeling strong, beautiful and confident. BornFit products celebrate loving who you are and your journey toward healthy living.
We are working with BornFit to bring you Karma Multisport clothing, great pricing and more. Stay tuned for details!
Karma Multisport is excited to announce our newest partner, Limelight Photography! Ted Swanson is a wonderful photographer experienced in all kinds of photography be it senior portraits, family photos, wedding photos and sports photography. We’ve known Ted for years so don’t be surprised to see Ted at some of our events and training capturing beautiful images of us training and racing. He says “I look forward to meeting and getting to know your team members and capturing all the energy, courage, and determination that it takes not just to reach the finish line, but also everything that goes into getting to the starting line too!”