Bioenergetics and the Athlete

Bioenergetics
Bioenergetics is the subject of a field of biochemistry that concerns energy flow through living systems. This is an active area of biological research that includes the study of thousands of different cellular processes such as cellular respiration and the many other metabolic processes that can lead to production and utilization of energy in forms such as ATP molecules.

The Athlete
Did you know that there is a class of nutrients that you (the Athlete) can consume that will dramatically increase your energy levels and mental clarity? These same substances will make your training feel easier and help you to feel totally energized on race day. According to Stephen Cherniske M.S. "the experience of fatigue in the abscence of disease or strenuous work is NOT NORMAL and you don't have to learn to live with it"!

These substances are all natural and in fact are essential for the body to produce optimum amounts of energy. Unfortunately for many people these nutrients are in short supply in their diet. As a result it is extremely "common" for people to complain about the following...

• Fatigue
• Suffer from an inability to tolerate much exercise
• Experience extensive mood swings
• Have suprisingly low metabolisms

For those of you wanting to lose body fat does it make sense that lacking these bioenergetic nutrients would make fat loss an extremely challenging thing?

I have personally incorporated all of these nutrients into my daily supplement program and those of you that train with me know that I rarely suffer from a lack of energy or enthusiasm. These nutrients make a world of difference for me and they can help you as well!

The Key Bioenergetic Nutrients for Optimum Energy Production

1. Alpha Ketoglutaric Acid (AKG)
2. Vitamin B6
3. Coenzyme Q10
4. Chromium
5. Potassium Aspartate
6. Magnesium Aspartate

Bioenergetic nutrients are pretty well processed out of our food sources. Because of this, its almost impossible to get the quantities you need from natural food sources - even in a healthy diet! Yes, even the "clean eaters" need this help! The simplest and most straightforward way to add these nutrients to your diet is to supplement them. I have found them at the local health food stores and vitamin stores without trouble.

Dosing and more detailed information...
I HIGHLY recommend that you pick up Stephen Cherniske's book "The DHEA Breakthrough"
ISBN 0-345-42646-0 The book goes into the kind of detail you need to optimize all aspects of your health, including Cellular Regeneration, Connective Tissue Health, and Fat Loss. Bioenergetics are covered in a high level of detail as well.

The following is an excerpt from his book concerning the dosing range of the bioenergetics listed above:
 
Alpha Ketoglutaric Acid (AKG)  200-400mg
Vitamin B6  15-20mg
Coenzyme Q10  30-40mg
Chromium  200-300 mgc
Potassium Aspartate  200-400mg
Magnesium Aspartate  200-400mg

Side note:
Don't forget that a healthy supplement program goes way beyond Bioenergetics. In addition you need to consider taking the following...

Multivitamin
Broad spectrum and highly bio-available to fill gaps in daily nutrition

Bone and Connective Tissue Support - especially Athletes

Antioxidants

DHEA

Adaptogens
Substances that buffer the stress response, making the body more resilient to stress, tension, physical strain.



Get the book and get started with Bioenergetics!
Steve

The Products Helping Me Run!

As promised here is an explanation on how to purchase the Univera products that have been helping me so much with my running game, as well as short product descriptions!

Just go to this link and you can place your orders there:

http://azcrusher.myunivera.com/about

There is a tab on the right that says "shop"...

Now I will tell you exactly what I suggest you purchase. This is what I use each month, and at the time of this posting it has enabled me to run 14 consecutive weeks North of 10.5 miles for my long runs pain free!

• Ageless Xtra - two 30oz concentrate bottle
• Aloe Gold - one 30oz concentrate bottle
• RegeniCare - one box of individual serving packets
• Regenifree - one bottle of 60 capsules

This is the lions share of what I order from Univera each month...You can simply place an order OR you can set up an auto ship account and have it sent to you each month. I like the autoship (called the "convenience plan" by Univera) because I never run out of product. 1st timers often opt for the single order.

You have a 90 day money back guarantee - but you have to save your empty containers OK? Put a bag in the garage and just toss your empties into that bag just in case...but I'm pretty confident you won't be needing them!
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OK - so what is all this product? Here is the quickie explanation. The web site gives you more info!

The science behind these products is cool!

Ageless Xtra - https://univeraoffice.com/shop/xtra%E2%84%A2-30-oz-concentrate.html-0

Comes in a concentrate bulk bottle.

I take 1 oz in the am and 1 oz in the early afternoon, mixed with water.

This is the cellular renewal / regeneration product

Product Description:

Xtra™ is an advanced cell renewal formula which will help you to renew and restore your cells to function at their optimal levels.

It is a scientifically formulated nutritional and active-botanical supplement that promotes vital energy, supports mental clarity and focus, helps manage stress, and promotes joint comfort and flexibility. While taking Xtra™ you will feel an increased sense of energy and vitality.

Aloe Gold - https://univeraoffice.com/shop/aloe-gold%C2%AE.html

Comes in a concentrate bulk bottle

I take 1 oz in the am and 1 oz in the early afternoon. I mix it with the ageless xtra and water so it goes down ez!

Product Description:

Good health begins with the gastrointestinal (GI) tract because any damage that occurs there goes throughout the body. Aloe vera is known predominantly for its topical benefits when applied to a scrape or a burn. However, it is actually just as beneficial when ingested. Using Aloe Gold® on a daily basis can help reduce the damage and help increase the repair of the GI system.

Regenicare - https://univeraoffice.com/shop/regenicare%E2%84%A2-raspberry.html

Comes in individual serving packet form.

I take one packet at night before I go to bed with water.

Product Description:

Everyday wear and tear causes physical and mental stress on our bodies, eventually causing soreness and discomfort in our bones and joints. RegeniCARE® includes an award-winning, internationally-patented compound called Protectin™ that has been shown in randomized, double-blind, placebo-controlled clinical trials to significantly improve joint comfort and flexibility.

Protectin is combined with joint lubricants and repair compounds like glucosamine, chondroitin, MSM, and CMO. RegeniCARE is a powerful combination of ingredients formulated to restore total joint health.

Regenifree - https://univeraoffice.com/shop/regenifree%C2%AE-2-pack.html-0

Comes in capsule form

I take 1 in the am and 1 in the pm. However, when I first started taking this I took 2 in the am and 2 in the pm until it really kicked in...about a week!

Product Description:

For those who cannot tolerate some traditional joint-comfort compounds, Univera created RegeniFREE®, which contains the clinically-proven compound Protectin™ along with Curcumin, a powerful antioxidant derived from Turmeric roots.

OK! Let me know if you need help getting started!

Cheers!

Steve

Keep Your Race Performance In Perspective!

Keep Your Race Performance In Perspective!

One of the things that I experience quite often as a coach is athletes obsessing over race performance. Specifically, there is an incredible talent for overlooking incredible improvements in performance, and focusing on specific aspects or components of a race that did not go so well.

For example, one athlete I coach experienced severe IT band and calf pain about a week prior to Tempe International. With an tremendous amount of time, effort and resources she was able to overcome obstacles and race the Olympic Distance Race for the 1st time ever and complete all aspects in a very respectable time. When you consider what this athlete went through the week prior - the performance was even more incredible. On top of all of that, the athlete faced a longer race for the very first time. OK...so the athlete didn't podium the race or even finish in the top 25 overall - but what was accomplished in this race?

• Successfully completed 1st ever OD distance triathlon
• Overcame an ankle twist, IT Band pain that was potentially taking the athlete out of the race
• Pushed through tremendous amounts of rehab and therapy to overcome the injury

Race results don't show us how incredible people are and what they overcame to get to the finish line on that particular day!

Let's take another athlete - top cyclist in Arizona. Extremely high expectations of self in all performance areas. 2nd ever OD triathlon. Completed race today - New PR. This athlete has overcome life / family balance issues, complete and total fatigue from overtraining, totally NEW to the sport of running and swimming - yet set new personal records in all these disciplines. When we spoke - all focus was on why the bike split was 2 minutes slower than expected! Honestly? Really?

What has this athlete taken on and overcome to get to the finish line today?

• Life / Family challenges that require continuous rebalancing
• Injury rehabilitation to hamstring / piriformis
• Newer swimmer that is challenged, not comforted in this medium
• Newer runner that has never entered into a formal 10K , half mara or full mara.

This athlete placed top 10 in age group and had a PR performance today... After looking at the challenges - an incredible performance I must say!
How about Steve's Race Performance?
Let's take a look at my race results from Today (May 18 2010) and also compare to prior years and I will ask you do consider certain aspects of my life while looking at these results...

Let me preface this by saying that:

• I had a PR race today
• Highest overall finish ever for me at Tempe International
• I have graced the podium every year I have raced as a 3rd or 2nd place age group finisher. (Not shown accurately in the table)
• Today - I finished 5th in my age group and DID NOT make the podium and I have raced this race 5 years running!

I admit - it was dissapointing to not stand in front of peers and accept the "coveted" "tricked out" trophy that Jonathan Grinder always provides to us (quip - trash!) however, after a little thought I realized that I had an incredible race! Want to know why?

• Per Jonathan Grinder the Swim course this year was over 50 meters long - so it was my fastest swim split in all the years I have raced this race
• Fastest Transitions with T1 49 sec and T2 43 seconds (Motivated by Bill Egan - thanks Bill!)
• I purposely CHOSE to hold off a little on the bike; a strategy used to save some energy to run faster - and I still had bike split that was within ~2 minutes of personal best (~23.2mph) - and the course has changed so that it has many more turns than in prior years - which takes much more energy!
• There was a headwind
• PR Run time. This is HUGE for me as I have been coming back from knee problems that have kept me from going hard until this year.

What about Personal Challenges?
You don't think my life is free from them right?
I've got em just like you do...and here are a FEW of them!

• 15 year old on traveling baseball team - games until after 10pm Mon, Wed and Saturday AM's - and guess who's at every game!
• 13 year old on traveling gymnastics team - picked up from gym Mon, Tues, Thurs, Fri and Sat AM's. Guess who's picking him up from practice most nights?
• 3 year old Ironman Baby that requires constant attention! I get him mostly on weekends - but he's tough to chase around! (Cross training!)
• Wife that does not arrive home from work until 7pm weeknights and works many weekends.
• Oh - I also make dinner most nights for the family because of this.
• 4:10am wakeup call every day because I coach 10 athletes, lead club swim Mon / Wed, Lead rides Tues and Sun, Teach Spin and squeeze in brick runs Wed / Fri and usually rise at 3am Saturdays to squeeze in 4am - 5:30am long haul run before kid activities pick up on the weekend.
• I am the Arizona Region Cycle Club Coordinator so I manage 4 cycle clubs, Palm Valley, Scottsdale, Gilbert and Tempe. (Thank God for strong leadership in the club leads!)
• Freescale - where I make my real money - has just asked us to put in an additional 10 hours a week...which is a requirement!

Somehow I try to squeeze a wife and a little life in there too...but it is HARD! HARD I tell you! Don't get me wrong - I love it, and I could not do it without loving family and friends that value what I do in return...but its tough.

Now - when you consider all of that - (and I didnt list any injuries, physical therapy, chiropractic, massage, stretch, Yoga, etc...needed to keep me together) its pretty freaking incredible that I have AGED 5 years and set a PR at 49.

Race with Grace and a Sensitivity for Others!
Now - someone overhears me bitching about my "slow run" because I didn't hit my 7:20 min/mile pace goal or the fact that I didnt "podium" this year...and from their point of view, they would love NOTHING MORE than to have my race time and splits...kinda dis-respectful of them and their efforts isnt it? If a 1:05 sprint isnt good enough, then what about their 1:20? Should they just pack it in and quit? Heck no! I should be encouraging them to keep improving and show them how well they did - right?

Remember - It's NEVER as good or as bad as it seems! We need to "Frame" our performance in real and reasonable ways! My suggestion is to look for continuous improvements in your performance. If something stagnates or gets worse, ask yourself reasonable questions...

• Did I really put an honest effort into improving that discipline?
• Are personal matters or life / family balance challenging me such that performance is impacted?
• Do I need to change my training patterns up?
• Am I overtrained?
• Am I
• dehydrated
• not fueling well
• not doing Functional Strength Training
• not getting proper body work (stretch, massage)
• not eating properly
• not getting enough rest
• overtrained - not allowing my body to recover? 

My Race Report for Tempe International...

4:10am wakeup call. Well hell at least I am used to that. Soy milk starts the day. Nervous for the race. Drive down with Ipod giving me what I need...head reset! Great parking spot thanks to my pal Alex! Great warm up on trainer prior to swim calmed me down. Used my Sailfish Skinsuit over my Tri Scottsdale body suit for race...very sweet. Perfect position in water way inside and in front for wave 3 which took off at 6:37am. Excellent swim - felt fast and swam very straight. Had very little body contact with other athletes. Skinsuit came right off and I was in / out of T1 in 49 seconds and totally psyched! Bike was awesome. My good friend Bob loaned me has brand new full carbon aero wheelset and that combined with my tt bike made for an extremely FAST combo. Fuel seemed to work good for me and NO ONE passed me on the bike but I mowed down many less fortunate souls. I wanted to hold back slightly on the bike so my goal pace was between 23 and 24 mph average - and I hit 23.2mph. Off the bike and in / out T2 in 43 seconds! Totally psyched! I had been working and working and working the brick and I just knew I could hit a 7:20 pace run. For what ever reason - be it heat or ???, the best I was able to push out there was a 7:31 min/mile pace. That was dissapointing to me at first - until I considered all that I had been through to get to today's finish. Then I realized that I had just run my fastest Tempe Int 5K ever, and I am 49 years old!

Hey - are we supposed to get slower as we get older?

Hell No!

I didn't podium - but I had the best sprint in 5 years...a day to celebrate for sure!

Remember to look at your performance and keep it in perspective!
Things are never quite as good, or as bad as they may seem at the time!

Warmest regards;

Steve Elwell

s.elwell@cox.net

602-499-1133 cell