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By Chelsea H. Bryan

Crystal Witte, R.D., is a dietitian at Riverside Wellness and Fitness Center in Newport News, Va., and an Ironman triathlete. She’s competed in 4 ultra marathons (three 50K races and one 50-miler), one Ironman triathlon (140.6 miles), 4 half Ironman races (70.3 miles), 1 open marathon (26.2 miles), and many other half marathons and shorter races.

Witte provides advice on what you need to be eating on race day, during training weekends, and, really, all the time. Witte is a pro at cutting down “fad diets,” and building up the triathlete’s triumvirate: carbohydrates, lean protein and healthy fats— in that order.

Part I: The athlete, the woman

ERM: What turn of events led you to race ultra distances?

I was a sophomore in college at Liberty University and decided to take a 1-credit elective course, Advanced Running. The professor was well-known ultra running legend David Horton. As a class requirement, we had to complete an ultra marathon (any distance longer than a road marathon of 26.2 miles; typically distances of 50K, 50 miles, 100K or 100 miles). In order to pass the class, I ran a 50K (31 miles) race later that semester — and finished! I went on to run several more ultra marathons, including a 50-miler. A year later, I completed my first triathlon (swim, bike, run) and ended up completing an Ironman triathlon (2.4-mile swim, 112-mile bike, 26.2-mile run) a few years later!

ERM: Did you have any athletic experience prior?

I was on the swim team during my childhood and also played basketball. It was in my eighth-grade year that I noticed I enjoyed running for basketball (for cross training) more than playing ball, so I decided to drop that and focus on indoor and outdoor track and cross country. Although I was relatively competitive, I wasn’t fast enough to qualify for the state cross country and track meet; it wasn’t until college that I started running longer distances and broadening my experience in long-distance racing.

ERM: What do you do when it begins snowing while training or racing?

When I was going to school at Virginia Tech, we would have several snows each winter. During these times, I would ride my bike on an indoor trainer and run on the treadmill. Fortunately this would be for only a few days, and not months like for those who live farther north.

ERM: Have you ever done any snow sports, or considered trying any?

I have never competed in snow sports, but I always thought it would be fun to train for cross-country skiing. It is a wonderful cardiovascular exercise, without placing a lot of stress on the joints. If I had grown up in a colder climate where cross-country skiing is widespread, I would have loved to participate in this!

ERM: Tell us about your worst racing experience.

I fractured my Greater Trochanter (hip) in a duathlon race (run, bike, run) several years ago by crashing on my bike due to wet pavement. That was a painful experience, but I learned many valuable life lessons because of that trial!

ERM: Best racing experience?

I was able to win my age group at the Ironman World Championship 70.3 several years ago, which was a significant accomplishment for me. It is very rewarding to work diligently toward a goal and to see it come to fruition!

Part II: The word from a professional

ERM: What is your best advice to an endurance runner for real race time fuel?

Endurance athletes should find a fueling plan that works well for them. The specific foods can vary from person to person, since different people have different digestive systems. For instance, the traditional pre-race pasta dinner might be a great option for many athletes, but not for those who have a difficult time digesting gluten (a protein found in wheat, barley and rye). That being said, the cornerstone of fuel (50-65 percent of total calories) should come from quality carbohydrates, particularly when training volume and intensity are high and in the few days prior to a long race. Good carbohydrate options include brown rice, potatoes, quinoa, oats, bread, pasta, veggies and fruit. Carbs are also found in milk and beans and legumes.

Sometimes athletes give themselves a “free card” to eat unlimited amounts of carbs the day or two before a race, which is not necessary and can cause gastrointestinal distress the day of the race. Instead of binging on carbs, choose foods that are a good source of carbs, and not as much fat.

ERM: What do you recommend to those going through hard times in a GI sense—those who can’t seem to figure out what their stomach will accept during training for a long-distance race?

For those with IBS, I highly recommend the FODMAP elimination diet. It helps IBS sufferers pinpoint foods that are uniquely troublesome to them. This is something that has helped me with my IBS! Check out the book, “IBS – Free At Last!” by Patsy Catsos, MS, RD, to learn more about the diet, or contact a registered dietitian for more guidance.
Any other advice, knowledge,  or opinions you’d like to share regarding a distance racing diet?

Avoid fad diets, especially those that eliminate entire food groups. Instead, focus on the quality of the foods chosen. Often, people fall into the trap of generalizing certain foods as being “good” or “bad”, and don’t factor in the overall variety of their eating plan and the nutrient density of the foods they eat.

ERM: What foods, products or fuel work personally for you?

There are certain foods I do not digest well, such as gluten, onions, garlic and lactose (found in milk products). Fructose (the fruit sugar) in large amounts can interfere with ideal digestion for me, so I make sure to monitor my intake of these trigger foods prior to an important workout or race. However, many athletes have a gut made of steel and can digest just about anything!

The day before a race (and most days in general), I’ll make sure each meal provides a good source of carbohydrates for energy (the breakdown form of glucose fuels hard-working muscles), a moderate amount of lean protein and a bit of healthy fat. Because fat is very filling and takes a long time to digest, it’s important to monitor one’s fat intake prior to a long workout or race to allow yourself to eat adequate carbohydrates to fuel your energy needs.

For ultra runners or those competing in extra long endurance events, it can be tempting to eat whatever is available at the aid stations or fuel stops. Ultra marathons are known for providing “real food”, which can provide a welcome change from the monotony of energy gels and sports drinks; but it is important for athletes to choose low-fiber and low-fat options to prevent food from sitting in the stomach. Stick with salted, skinless potatoes, pretzels, gummy bears or other fat free candy like jellybeans. Some fruit is okay. Limit intake of foods with fat, like PB&J, and skip the obvious foods like bacon and biscuits altogether! Even too much fruit throughout the race can be problematic due to a large amount of fiber and fructose (the fruit sugar).

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Chelsea H. Bryan

A family man through highs and lows testifies that no amount of rigid discipline, smart training or executive-level planning can prepare an Ironman triathlete for the emotions, challenges and surprises of a race.

ERM: What turn of events led you to racing the Ironman?

I grew up in Canada, so I played hockey all through college. In high school I was a pretty competitive rower, winning the prestigious Canadian Henley Regatta two times and being part of a national championship crew for two years in a row. I have always been intrigued by the Ironman, which I used to see yearly on ABC Wide World of Sports. In my freshman year of college, I met a guy who said he was training for triathlons; he invited me to join him in the pool one morning. Never being a swimmer, I swam one length of the pool and had to hold on for a few minutes after each lap to catch my breath. One lap eventually led to 2, 4, 10, etc., before I had to stop for air. That summer (1989 at age 19) I did my first Olympic Distance triathlon (1.5k swim, 40k bike, 10k run), and then I was hooked. I raced quite a bit until 1995, when I was hit by a car while training on my bike in Florida.

I quit all racing until about 6 years ago,when I realized I was getting out of shape and needed motivation to get back in gear. I never really had Ironman on my mind, but when I got married 5 years ago I was thinking about what we would do for our first anniversary; I noticed that Challenge Roth was on that same year. Challenge Roth is an iconic race in the sport of triathlon, second only to the Hawaii Ironman, so I always wanted to do this race. I gradually approached my wife with the idea of me racing on our anniversary and then us spending a week in Germany relaxing. A anniversary race-cation! She was all in, as our honeymoon was held the previous year in France, Germany and Italy following the Tour de France.

Challenge Roth was amazing. The course is completely closed to traffic; there are over 400,000 spectators lining the course, and one famous climb (Solar Berg) where over 40,000 folks crowd a small hill and open up a small lane for us to bike up and through—just like the Tour de France climbs we see so often on TV. That got the Ironman Distance in my blood, and I have done one Ironman each year since 2009.

ERM: What is your training like?

Due to time constraints, I have to be pretty specific with what I want to get out of each workout. I find it best to set my workouts and then recruit friends to join me. I am self-coached, and I help coach a few friends and family with running and triathlon races. Living in Williamsburg, Va., we are also blessed with a good cycling group if I want to join them during the week or on weekends. I also have access to a masters swim group that I join sporadically when I want to get in some focused hard swimming. The same holds true with a local running group, where I can join in for some structured running intervals if I am not too concerned about building up to an upcoming race.

Right now I am helping to coach my wife for her first half-marathon in the spring of 2013, so my main training is baby-watching in this off-season!

ERM: What techniques do you have your wife or friends employ while helping train them?

With the exception of the swim, I base all my training off of time rather than distance. I am a firm believer in not training for distance. Your body doesn’t know distance, so I always found that progression in exercise both in distance and intensity is best measured through progression in time spent exercising. I gradually introduce longer workouts with more intensity, and those are all time-based. Rather than doing 3 x 1 mile or 8 x 0.5 miles, I will prescribe 3 x 7 min or 8 x 3:30. For long runs I prescribe time as well, such as 90 minutes. There are certain paces I ask them to hit as well. I think this helps, as many times we have accumulated fatigue in our systems that may pop up now and again. If I ask someone to run 80 minutes at a certain pace, like 8-minute miles, then they will likely complete 10 miles in that time. If for some reason they are not quite 100 percent, they may run 8:15 pace which will be less than 10 miles. If I asked them to run 10 miles and they continue on past 80 minutes, that leads to incremental increases in time spent training — which I believe leads to quicker breakdown and injury.

Also, I know people travel…and when traveling, if you try to stick to a schedule, you may be forcing your body into much harder work than needed. Say you usually run on a flat course and then travel to a hilly area: 10 miles flat is easier and much faster than 10 miles on a hilly course. By focusing on time, we know exactly the time spent each week exercising. I use the standard three weeks up and one recovery week for younger athletes. As a masters athlete myself, I need more recovery; I usually respond better to two weeks up and one week down, with occasional blocks of three weeks up and one week down.

ERM: On your mental training. It takes a certain mental fortitude to do this sport. What drives you and keeps you sustained during competition?

With Ironman being such a long race, you can expect something to go wrong — and it always does. You need to stay mentally strong to overcome these obstacles. Your decisions will save you time or cost you time down the road. I try to stay focused on the present and not think about the future. I also like to pray a lot and be thankful to God for giving me the ability and means to participate in such a wonderful adventure. I ask for guidance to stay focused and to help me execute to the best of my ability. After biking 112 miles, it is a tough mental thing to think of running a full marathon! You have to break the race down into pieces. During the swim, I try to stay focused on a comfortable stroke and finding space in the water so I can swim at a good tempo but never all-out. You can’t win the race in the water, but you can ruin the rest of your day if you go too hard. On the bike, I focus on my power and my cadence. I reset my computer every 30 minutes and take the bike in 30-minute segments for power/cadence and 20-minute segments for food and water. It is important to stay hydrated and keep getting the calories in on the bike to give you energy requirements for the run. On the run, I focus on cadence and on running a steady pace. I still have yet to nail an Ironman run, so I still have a lot of learning to do around race execution for this part of the race.

ERM: How do you balance training hours with work, family and the like?

I am married, with a recent addition to our family of our lovely daughter, who is 9 months old. I work as an administrator for a large health system where I oversee the physical therapy, the wellness centers (two) and the home medical equipment divisions. I also chair our employee wellness committee for our organization of over 8,000 employees. On top of family and work, I don’t have a lot of free time to train. I typically average 8 to 14 hours per week training. The bulk of my training is 8 to 11 hours per week, with that increasing to 12 to 14 hours per week as I get close to a race. I understand a lot of top amateurs spend over 20 hours per week training, but I don’t have that luxury, or desire. That being said, I do have a 10:29 Ironman PR; I know that as I continue to progress, I can get that to under 10 hours on the same amount of training.

ERM: Do you budget for your competitions each year?

I do look at a few target races that I want to do and then I figure out costs, etc. We are a single-income family now, with my wife staying home this year after the birth of our daughter…so we have to be prudent with our spending. I try to incorporate some travel or pick races where my family can come, and enjoy the area both before and after the race. This year I raced Ironman Cozumel, which was a wonderful race venue — plus not a bad place to visit in November when our weather is getting colder! To top it off, Cozumel in November is fairly reasonably priced (before the prices are hiked for the holiday season). For 2013, I am looking to race up in New Hampshire, where my wife is from, and maybe do a race back home in Canada to visit some friends.

ERM :What’s the main draw in all this work?

I am always motivated primarily to stay in shape and live a healthy lifestyle. I don’t like doing the same thing every day, which is why triathlon is so great. It keeps you fit while at the same time allows you some variety in what you do each day to keep the routine fresh. Being a new dad, I feel it is extremely important to lead by example; I hope to continue to set goals and strive to achieve them, teaching my daughter the importance of goal setting and  commitment as well as the benefits of living a healthy lifestyle.

 ERM: In terms of pain and injury, is anything slowing you down?

As a masters athlete, I always have a few exercise-induced aches to deal with. From my hockey-playing days, I have a lower-back issue and shoulder problems that impact all three of the triathlon disciplines. Luckily I am a physical therapist, so I know what to do — but that doesn’t mean I always do it. As I look to improve this year, I know I need to address more functional core strengthening to keep my body stable through the three legs of the triathlon. I have a chronic left hamstring strain that is fairly high in leg close to its insertion. It requires frequent stretching and strengthening to keep me going during the run. To help, I will need to focus on my hips this year; I’ll have to improve my lateral stability while increasing hip range of motion to keep me as aero as possible on the bike and allow me to maintain a full gait cycle during the run.

ERM: Let’s talk food. You mentioned that when you race,  you expect things to go wrong and try to stay prepared mentally for any obstacle. Have you ever had anything go wrong with food?

I have experienced GI issues in races, and I think most of the time it relates to pacing. The most likely cause is too many calories in too much concentrate in my stomach because my pacing is too intense. If you think about it, you can eat whatever you want on slow training rides and runs. If I have GI issues, I try to slow down slightly and focus on taking in some more water.

I also think Gatorade does not mix well with me. At one Ironman event, I lost my EFS on the bike and had to go with Gatorade. My stomach cramped badly and it affected my race. No matter how much I slowed down, I couldn’t get my stomach to settle. Knowing this, I tried to train myself to tolerate Gatorade because I knew Ironman Cozumel had Gatorade on the course this year. I was able to handle one bottle in training. Come race day I was racing strong, and at the halfway point of the bike I elected not to stop at special needs and get my reserve bottle of EFS. I convinced myself that I could tolerate Gatorade better now that I trained with it prior to the race.

The last half of the bike I did get some cramps, but they were manageable and did not slow me down. The run was a different story: My GI was a mess from mile one onward. I even stopped at a port-o-potty at mile 14 for over 10 minutes to try to rid myself of the issue, but it never cleared. I pushed through, but not stopping for 5 minutes on the bike to get my nutrition most likely cost me over 30 minutes on my run time. I cost myself about 25 minutes overall by making a poor nutrition choice during the race. Live and learn!

ERM: If you could recommend one food, product or any type of fuel that you most depend on when racing, what would it be?

I think all First Endurance products are the best. Their sports drink, “EFS drink”, has the largest concentration of electrolytes of any product out there, and I am a larger athlete from an endurance training perspective (5’10″, 170 lbs.) so I need more electrolytes in hotter weather as my sweat rate is pretty high. They also make a similar “EFS liquid shot”, a gel product that I use on the bike and run . It has the same electrolyte blend as their sports drink. Both products have over 1160 mg of electrolytes with 100 mg Calcium, 150 mg Magnesium, 450 mg Chloride, 300 mg Sodium, and 160 mg Potassium. The sports drink has 96 calories per scoop (24 g carbs) and includes 2000 mg of an essential amino acid blend that provides the necessary components of protein for better absorption while exercising.

You can double mix these two products together in one bottle for a great concentrate. I like to have about four to five gel shots (100 cal. per shot) plus two to three scoops of EFS drink in one water bottle for 600-800 calories per bottle. I drink this plus chase it with water, and it works effectively. Their recovery drink, Ultragen, is the best out there in my opinion. I tend to use this in the 30-minutepost-exercise window to replenish depleted glycogen stores. One serving has 320 calories with 60 grams of fast-digesting carbs and 20 grams of protein, lots of electrolytes and 6 g of glutamine, which has been shown to prevent protein breakdown and help with glycogen storage post exercise.

ERM: What was your lowest moment racing?

This summer I was doing a half Ironman in preparation for my fall Ironman in Mexico. Our daughter was about 6 months old. Right before the start of the race, I went over to my wife and daughter for a pre-race prayer and hug and kiss. I tried to get my daughter’s attention, but she looked at me very strange, like she had no idea who I was. Sounds crazy, but she probably didn’t recognize me with my swim cap and goggles on my head, plus all the commotion before the race.

That really hit me hard. During the swim, I wanted to quit; I got this crazy notion in my head that I was spending too much time training, my daughter has no idea who her dad was; I was feeling very sorry for myself. I got through the swim and onto the bike, but mentally I was not there. All I could think about was how bad a father I must be, how training and racing is really meaningless on the grand scheme of things and I should just focus on being a good dad. I finished the bike and talked with my wife in transition about my desire to quit, how I was a bad dad, etc. She encouraged me to run, since she knows I never quit anything, so I took off; but the thoughts persisted. I was also battling a slight abdominal strain that was aggravated by running.

It was a 2-loop run of 6.5 miles each, and after the first loop I pulled the plug and, for my first and only time, quit a race. Mentally I was not into it, and my stomach  and groin were pretty sore; I didn’t want it to impact the last 2 months of training for my Ironman. I spent the rest of the weekend with my daughter.

Looking back, it was the right decision physically and mentally. I never tapered for the race so my legs were heavy throughout, and mentally I obviously wasn’t in it. I now know I need to be fully prepared to enter each race. My lack of mental prep going into the race allowed those crazy negative feelings into my head.

ERM: Best moment racing?

My wife and I did only one triathlon together, an Olympic Distance race in 2011. It was her first Olympic Distance, so I was excited and nervous for her. The swim was in the Chesapeake Bay, and it was rough with high waves and a strong current. During the swim I was worried; I was having a tough time, so I figured she was too as she was new to swimming. The bike was hot and windy and the run just plain hot. It was a two-loop bike and run. I saw my wife on the bike, and she looked strong. I was having a great bike and passing a lot of people until I was close to the front. On the run, I knew a good runner was on my heels so I really pushed hard. I high-fived my wife on the run and she looked strong still. It gave me energy to push to the end.

Shortly there after, my wife came across the finish line. She was spent and I could tell she raced hard. I was so proud — I still can’t properly explain how great it felt knowing my wife accomplished her goal. Turns out she won her age group, and I was the masters overall winner. It was a great day for us. The race was sponsored by a brewing company and the trophies were beer glasses. After the race, we sat by the beach drinking our beers out of our race trophies and got some great photos.
It still remains my best day in triathlon and one of my best memories ever.

NOTE:  Ballin is sponsored by TriSports.com and part of their 2013 Champions team. TriSports.com is the largest US online retailer of triathlon gear.  They are headquartered in Tucson Arizona with a large store and a second store in Tempe.  

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Reducing Muscle and Immune Stress

In the long-term, sports training strengthens muscles and the immune system. However, individual workouts damage muscles and can temporarily suppress immune system function.

Every athlete has experienced muscles soreness after training and, especially, competing. There are no fewer than three known causes of post-exercise muscle soreness. The primary cause is mechanical stress, which is an accumulation of microscopic tears to muscle fiber membranes and protein filaments that happen as a consequence of repetitive, intense muscle contractions. The body’s efforts to repair such damage entail increased blood flow to the area, and with increased blood flow comes inflammation, and with inflammation comes soreness.

A second cause of post-exercise muscle soreness is oxidative stress, also known as free radical damage. Oxygen is a highly reactive type of molecule. During intense exercise, an athlete’s rate of oxygen consumption increases dramatically. Many of the individual oxygen molecules consumed during exercise lose an electron and become freed radicals inside the body. These molecules are extremely unstable and must regain stability by pilfering an electron from a muscle cell membrane, thereby damage the muscle cell.

The hormone cortisol has also been linked to muscle cell damage. Cortisol is a hormone released by the adrenal glands in response to all forms of stress. Its main function is to release amino acids from muscle proteins and transport them to the liver for use as an energy source. The release of cortisol tends to occur in the latter portion of long workouts, when the preferred glycogen energy source has been depleted.

BioGenix Optimal Recovery not only help to replenish energy stores and fluids lost during exercise, but  optimizes protein synthesis (the process of increasing the protein content of muscle cells, preventing muscle breakdown and increasing muscle size) to help soft tissue (muscles, tendons, ligaments) repair and the removal of chemicals that build up as a result of cell activity during exercise.

By doing so, athletes maintain higher levels of blood glucose, which slows the use of muscle glycogen and delays the need for the use of protein as an energy source.

BioGenix Sports Optimization….Who is Fueling Your Game

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Dr. Corrado

Dr Corrado works with and develops training programs for athletes at all levels. His athletes are always looking for the best way to fuel their training and optimize their recovery in order to compete at the highest level possible. The question they all ask most often is, “With so many supplements, sports recovery and energy drinks available to me, what, if anything should I be taking to provide for optimal recovery and performance?

As Dr. Corrado researched the market to determine the best formula or regimen for training, recovery and competition, he realized that something was lacking. While there were plenty of food and drink options out there claiming to, for example, optimize recovery, most of the products were supplements that contained formulations that had chemically refined sugar and sale byproducts that are retained by the body in an unhealthy way over the long term.

In his research, Dr. Corrado looked at the difference between synthetic and homeopathic methods of recovery in order to optimize training. He soon concluded it wasn’t what athletes were ingesting as much as how their body utilized the nutrients entering their body. “I changed my focus from looking for something synthetic —like a power drink—to aid in recovery, to looking a how our bodies are optimizing performance from the foods we eat.”

In 2008, Dr. Corrado and his partners launched BioGenix Sports Optimization, a Sports Recovery and Performance Company that develops specialized sports recovery systems: not just another sports enhancement supplement. The concept behind BioGenix products is that they work on the molecular level. The products work to enhance our bodies, so that we are better able to maintain hydration and electrolytes.

The system that feeds us energy is called the ATP system, hydration and electrolytes regulation. BioGenix Systems are designed to stabilize and maximize that energy system so that fluids and nutrients are better absorbed—in essence, athletes who take the BioGenix Systems during their sports maintenance and performance phases are less tired after workouts and are better able to recover to further train and compete at their maximum potential.

“When you drink something, you are merely going through the process of hydrating yourself. Depending on how your body absorbs and utilizes what you are drinking, you may need more or less water or whatever fluid you are drinking. Our products are meant to work with cells in the body, as a supplemental system, that is taken each day to help our bodies continuously absorb the necessary minerals and electrolytes required to retain optimal hydration.”

“Our products address concerns in the hydration and electrolyte arenas with an extremely focused approach on the primary, secondary, and tertiary energy systems in our bodies involved in sport-specific performance.” he explained.

For athletes requiring explosive actions in sports like hockey, sprinting, weight training, wrestling and Mixed Martial Arts, for example, the BioGenix Optimal Power System is needed to promote the maximal muscular contraction, maximal speed and agility, and efficient lactic acid removal to enhance the ability to quickly repeat the sport specific action

For endurance athletes, like IronMan, Triathalon and Marathon athletes, the same holds true. BioGenix Optimal Endurance System opens the pathways for optimal oxygen and nutrient usage while providing valuable catalysts for being “in it” for the long haul. Optimal Power is for the athlete that depends on efficient usage of oxygen and fuel which leads to the ability to push right thru to the end.

“I’ve been using the product for years,” Dr. Corrado said. “The product is very concentrated. You add droppers’ full to your water or any other drink. It’s virtually tasteless and allows your body to better absorb the fluids you are taking.”

There are three BioGenix Optimal Systems available for athletes:

Optimal Endurance System – for endurance athletes, such as runners, cross-country skiers and cyclists.

Optimal Power System – for sprinters and athletes who compete in shorter-distances sports up to the half marathon.

Optimal Mineral and Electrolytes – for anyone, athlete or not, who wants to have a better nutrient balance.

There are about 3,000 drops in each bottle of BioGenix performance solutions. The liquid supplementation absorbs quickly into the body.

To learn more about BioGenix Sports Optimization and each system, visit www.Bio-Genix.com.

TESTIMONIAL: DR. JOHN WINTERDYK

 Winner of 1984 Ironman Canada Triathlon and First in the World Masters Triathlon 2005 (first CDN to break the 10 and 9 hour barrier in an Ironman, nine-time National Age Group Team members, over 140 races and still ‘ticking’).

“I have been a competitive triathlete for almost three decades. Yes, I started racing back in the days where helmets were optional, aero bikes did not exist, and there were no swim wetsuits. However, I did learn early about the value and importance of good nutrition as being an integral part to fueling my success. Early in my racing career I also learned and benefitted immensely from augmenting my nutrition with various natural supplements. Because when you demand the best of your body, it is often difficult to ensure that the body is properly supported,” Winterdyk said.

“Recently I was introduced to the BioGenix Optimal Endurance System. The system includes three main product – Optimal Power, Optimal Mineral and Electrolytes, and Optimal Recovery. Each formulated into a water soluble solution. You use them essentially like you would a homeopathic. The trio are the perfect complement to any serious Endurance athlete who wants to optimize their workout and performance. In the few months that I’ve been using the Optimal Endurance System, I’ve seen a noticeable increase in power output, a quicker recovery rate, and an overall feeling of well being. There have also been no ill side-effects. Hence, even though I must resign myself to giving up some speed and strength that comes with being almost 60 years of age, my race performances clearly speak to ‘doing something right’. I’m sold, and I’m happy to share and spread the good news.”

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After taking ASEA for six weeks, Burke participated in his 18th Ironman (Coeur d’Alene or CDA) – and was almost an hour faster than in his previous race. Not only was he faster, but his recovery was better. Not only that, but he was back to training only 72 hours after the race.

“To sum up, my recovery times with ASEA are amazing. I have not taken any Ibuprofen (or pain medication) since being on the product – first time this has happened in my career. I have been injury free and healthy all season – another first in my racing career. I was able to train hard days back to back with no soreness or fatigue, and my recovery is the best it has been since I was 25 years old. I’ve been able to sleep better than I have in a decade,” he said. “I also qualified for two separate Nationals in the same year, which is another first for me.”

Burke explained that since he’s added ASEA to his diet, his training is no longer being controlled by fatigue and soreness – enabling him to get better quality workouts.

Three weeks after the Ironman CDA, Burke raced a sprint triathlon and finished 4th overall and 2nd in the amateur class, beating his personal record by 3 minutes as well as coming in 1st in his age group (50-55). Four weeks after that Ironman, he raced in the Sprint Regional Championships with over 1,000 competitors. Burke finished 10th overall and 5th in the amateur class, and 1st in his age group (50-55). He was able to beat his personal record by another 2 minutes and qualified for the Nationals for Sprint Triathlons.

Burke continued on his streak; five weeks after the Sprint Regional Championships he raced in the Ironman Olympic Distance Regional Championships, where he finished 18th overall and qualified for National Championships for Olympic distance.

“ASEA was proving a valuable asset to my training. I was recovering so quickly I was able to train right after a race, which I had never been able to do before.”

Seven weeks later, Burke raced the Grand Coulee Half Ironman on the toughest course he ever competed on. The first 14 miles of the biking portion was 13.5 miles of climbing. Burke finished 10th overall and 7th in the amateur class. He finished 2nd in his age group (50-55), with the fastest Half Ironman he’d done in 12 years.

Two weeks after Grand Coulee Half Ironman, he raced Spokane Half Marathon. He beat his personal best by more than 5 minutes, finishing 17th overall and 1st in his age group (50-55). It was the best time in the Spokane Half Marathon in the past 20 years.

“When I first heard of ASEA, I thought the claims sounded too good to be true. As a physical therapist assistant, as well as a competitive runner and triathlete, I did my homework. After studying Redox Signaling science for more than three weeks, and seeing the results other athletes had, I was ready to give ASEA a try.”

Burke drinks 2 oz. before a workout if the workout is two hours or less. He drinks 4 oz. if the workout is going to be longer; and thereafter, he will take another 2 oz. every two and a half hours. Burke takes another 2 oz. at the end of a workout, no matter the time frame of the workout. He also takes 2 oz. in the morning when he wakes up, and 2 oz. in the evening before he goes to bed.

“I always use ASEA on race day, 4 ounces 30 minutes before a race, during the race depending on its length, and 2 ounces at the end. So I train with ASEA the way I race, and try and keep it in my system to help with recovery and repair as I race or train. It works!”

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In his article, Mental Toughness, Dr. Lieberman, psychologist, provides a framework as well as an introduction into understanding the various components that addresses perseverance, persistence, success, and overcoming barriers. His principles can be applied and utilized by the non-athlete as well in order to assist in accomplishing the unthinkable in order to reach one’s potential.

Dr. Frank Lieberman was one of four individuals to have completed the Tevis Cup (100 mile endurance ride), the Swanton Pacific 100 mile Ride and Tie, and the Western States 100 mile ultra run and was the only one in his 60s to have completed these one-day events. His first book “It Has Nothing To Do With Age” illustrates his transformation into becoming an ultra-athlete as well as profiling seven other unique male and female competitors.

Over the past 15 years, I have competed in many different and unique ultra events: the Swanton Pacific 100-mile Ride and Tie, the Tevis Cup (a 100-mile horse race), the Western States 100-mile run. During these experiences, I have encountered male and female athletes who I considered mentally tough. My Western States training partner,

Linda, is the one I’d like to be in a foxhole with. There are some individuals who just seem to be able to tough it out with persistence and perseverance in spite of unforgiving circumstances or conditions.

I believe the following motivational or psychological principles contribute to mental toughness. These principles, I believe, allowed these remarkable athletes to be successful when competing. In this case, the sum of the parts is equal to – or greater than – the whole.

The framework of my performance model is essentially cognitive in nature. This means that the operational process that takes place is located in the space between our ears–it is our brain and thinking patterns that are important and that determine either success or failure.

Principle 1: Setting Goals

The goal must be concrete and easily defined (e.g., running the Western States 100 with its completion time limit). One either makes the cut-offs and gets a completion or doesn’t and gets pulled from the race. The goal must be realistic or attainable and under your own control or skill level (only you can complete the Western states; being carried across the finish line by your pacer in Auburn, CA would be DNF). The goal must have value that can be either positive or negative to the athlete and which does not leave room for ambivalence. The goal must fulfill some need within the individual’s personality. If and when these conditions are met, there is a greater likelihood of persistence and intensity related to accomplishing the goal. If, for example, the goal is to complete the Western States 100, and it is based on a belief that this accomplishment will result in great personal satisfaction or in satisfying or boosting self-esteem, mastery or status, that increases the likelihood that perseverance and goal behavior will be strong. Setting goals and expectations about goals are related to the future, which is very important and necessary for healthy living.

The lesson? Choose your goals wisely and make sure they are important to you.

Principle 2: Level of Aspiration or Expectancy

Simply put, one’s level of aspiration is related to feelings of pleasantness/success and unpleasantness/feelings of failure, and are derived based on one’s perception of behavior or performance. As a rule, success in meeting a goal generally raises the level of aspiration, and conversely, failure lowers one’s level of aspiration. In other words, one’s level of aspiration or expectations is based on probability and is influenced by the value of the goal, previous history and experience, as well as one’s feelings and thoughts about it. Returning to our Western States example, I expected to complete the Western States; therefore, my expectations were based on the amount of success experiences. These success experiences, in my case, were based on a number of ride and ties, one marathon, one 50 km, and a 50-mile Jed Smith qualifier. Also important to me was having clear and identifiable thoughts and feelings about the event along with the probability of my success.

Principle 3: Success History

Achieving successful goals is very important to this principle because it is based upon receiving rewards or reinforcements. Some rewards are immediate while others are more long-term. When I completed my first 50-miler, I received immediately my qualifying award. I instantly was satisfied, thrilled and very proud of my achievement. As far as running competitions is concerned, the higher the ratio of success experiences versus failure experiences leads to increased probability of success. Success can be defined in many ways: success could be completing the race without injury, it could be completing the distance within a certain time period, or it could be finishing it faster than John Doe. Ultimately, success is defined by one’s own perception or belief. An erratic or uneven success-to-failure ratio can lead to setting expectations either too high, unrealistic or therefore not attainable, or too low – and thus the individual is not able to feel good about completion (perceived lack of achievement). Michelangelo was once quoted as saying, “The greater danger for most of us lies not in setting our aim to high and falling short; but in setting our aim too low, and achieving our mark.”

Principle 4: Reframing

Reframing is simply replacing a word or idea with one that has a more positive connotation. Let me emphasize, the change has to be positive and uplifting. For instance, when I ran Western States and arrived at the aid station at Robinson Flat, I said, “I just completed one marathon” and “I covered that distance fast.” I didn’t focus on the fact that I had three more to go, or that now I had to deal with the heat and the difficult canyons coming up. I didn’t allow my thinking to place negativity or barriers in my mind. Another example of reframing my thinking was when I approached such difficult climbs as Goat Hill on the Way Too Cool 50km, or Devil’s Thumb on Western States. On those hills or climbs I told myself: “The hills are my friend.” I do not have the word “pain” in my vocabulary. Instead, I use the word “discomfort” when it comes to physical injury. Pay attention to your internal thoughts and be ready to reframe when necessary. Adjust your mental state or attitude by challenging and changing how you think. Remember Epictetus’s words: “Nothing is good or bad, thinking makes it so.”

Challenge irrational ideas by replacing them with positive thinking. This is necessary for whatever sport or activity you do. If you allow negative thoughts to “run” your life, you are on a road headed for disaster. Challenge and confront negative, irrational or self-defeating ideas by employing positive self talk and affirmations or mantras.

During Western States and my other ultras , I challenged the “I can’t” and instead inserted “I can”; I reminded myself to “put one foot in front of the other” over and over in order to continue under grueling circumstances. Change the “I do not feel like running today” into “I recognize that I will likely feel good or better after my run” or “Running is good for me” or “My feelings are likely to change during the run.” Get off the couch, and as Nike says, “Just do it.”

Principle 5 is Need Achievement

The need or desire to achieve, accomplish, and succeed with your goal is important, and related to and encompasses competitiveness (we can compete against self or against another). I had a will to complete the Western States 100. For me, that meant I engaged in activities (training runs in the hills or canyons, running at night on the Western States trail, running competitions, training in the heat, experimenting with different foods and hydration products, talking with and reading materials from other competitors, etc.) that were instrumental in goal attainment. My planning was serious, because I knew that I would have an emotional response upon my success or failure. There are different degrees and variances when it comes to both competitiveness and achievement; we do not put in the same effort, training or persistence to everything that we do.

I spend more time running than I do kayaking. This means that my need for achievement is greater for running than it is for kayaking. So, the more important the goal attainment, the greater the drive. For some, it is like a ripple effect: the more success we have achieving our goal, the more we want to achieve. Find your niche and use your competitiveness to your advantage. Successful accomplishment has been classified as a secondary drive; it is learned, and is certainly a significant component of the capitalistic, industrial and sport culture in our country. Look at the achievement, perseverance and persistence by this year’s athletes at the Summer Olympic Games in London. Did you witness the celebrations by the US women’s soccer and US men’s basketball teams when they beat Japan and Spain to win the gold? Find your need to achieve and go for the gold.

Principle 6: Affiliation

Connection is principle six and is important for both giving and receiving nurture and support. Being human and connected are important for well-being. Running with a group, club or friends (faster or slower) can be helpful in a number of ways. One generally does better with positive emotional support as well as being able to compare or compete with someone else (training techniques, education, information) than being totally isolated and on one’s own. How many Olympians train without a coach? How many times do you laugh out loud when you’re running by yourself compared with running with a friend?

Principle 7:  Mindfulness

This means being in the present and being able to correctly label how you feel during your running. One way to do this is to pay attention to your breathing and scan your body for tightness, stiffness or discomfort. Start by scanning from the top of your head and work down your body to your toes while running. For instance, during my Western States run, I noticed my fingers and arms were tight and uncomfortable because of the manner in which I was holding my water bottles. I immediately focused on my breathing and worked on relaxing my fingers and arms in order to remove the tension. It works. You’ve heard the expression, “Run how you feel.” Chances are, if you feel good, you’re probably running well; and if you’re running well, you’re probably feeling good too.

When incorporating mindfulness, focus on your breathing; and if you’re familiar with yoga, utilize those principles as well. The more relaxed you are, the more aware you become of everything around you. Deep breathing and relaxation is good; body or limb tension is not. Relax – and enjoy.

Priniple 8: Being Future Oriented

This principle stresses direction in your life. I think of my running events as trainings so that I always have a future goal. In the short term, when I was running in the Western States (especially upon reaching Last Chance), I thought about running to the next tree, the next aid station or the next canyon. Having short-term, attainable goals or breaking up an ultra run into components can assist in achieving a more long-term goal. Planning ahead and thinking about the future – it works.

Principle 9: Finding Meaning and Passion

Find meaning and passion in what you are doing. Know why you’re doing what you’re doing; your reasons are important clues in understanding who you are and what your life is about. Having meaning in your activity translates into actually experiencing life firsthand, in flesh and blood. The more meaning and passion I have about my activity, the stronger my drive, energy and determination. With more drive and determination, the probability for success increases. In essence, meaning and passion allowed me to run 100 miles, overcome barriers, and strive to become the best I can be.

Use your brain to your advantage by incorporating these principles into your lifestyle – I guarantee you success in whatever you do. I’m not saying it’s easy; but why not apply these principles to your daily activities and see what happens?

Dr. Lieberman recently lectured at the Chautauqua Institute, UC Davis Cardiology Rehabilitation Department, Lawrence Livermore National Laboratory, and Fleet Feet Running Camp.

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