Thursday, May 29, 2014

Glutathione - Your body's most powerful antioxidant

Glutathione (GSH) is an important antioxidant in plants, animals, fungi and some bacteria and archaea, preventing damage to important cellular components caused by reactive oxygen species such as free radicals and peroxides.
Glutathione has multiple functions:
  •      It is the major endogenous antioxidant produced by the cells, participating directly in the neutralization of free radicals and reactive oxygen compounds, as well as maintaining exogenous     antioxidants such as vitamins C and E in their reduced (active) forms.
  •      Regulation of the nitric oxide cycle, which is critical for life but can be problematic if unregulated.
  • ·    It is used in metabolic and biochemical reactions such as DNA synthesis and repair, protein synthesis, prostaglandin synthesis, amino acid transport, and enzyme activation. Thus, every system in the body can be affected by the state of the glutathione system, especially the immune system, the nervous system, the         gastrointestinal system and the lungs.
Raising GSH levels through direct supplementation of glutathione is difficult.  It is possible to increase and maintain appropriate glutathione levels by increasing the daily consumption of cysteine-rich foods and/or supplements.

Calcitriol (1,25-dihydroxyvitamin D3), the active metabolite of vitamin D3, after being synthesized from calcifediol in the kidney, increases glutathione levels in the brain and appears to be a catalyst for glutathione production. It takes about ten days for the body to process vitamin D3 into calcitriol.

N-acetyl cysteine (NAC) is available both as a drug and as a generic supplement, and has positive effects on glutathione production. Alpha lipoic acid restores intracellular glutathione. Other supplements, including S-adenosylmethionine (SAMe) and whey protein have also been shown to increase cellular glutathione content.

Low glutathione is commonly observed in wasting and negative nitrogen balance, as seen in trauma and athletic overtraining.

So as an athlete how can I prevent low glutathione levels? You can supplement and eat cysteine-rich foods. These include: Dairy Products: Ricotta cheese, cottage cheese and yogurt are particularly rich sources; eggs, garlic, onions and fresh unprocessed meats like Chicken and Turkey breast; Asparagus, avocados, squash, tomatoes, peaches, raw goat milk and walnuts boost glutathione; as well as Oat Flakes and Granola increase cysteine and also reduce cholesterol levels. Alpha Lipoic Acid (ALA) promotes the synthesis of glutathione in the body. Food sources of ALA include spinach, broccoli, tomatoes, peas, Brussels sprouts, and rice bran. Spices that contain curcumin like tummeric.

Hammer Whey is rich in two highly beneficial amino acids, methionine and cysteine. These two nutrients stimulate the natural production of glutathione, one of the body's most powerful antioxidants. Endurance exercise increases free-radical production, so endurance athletes need extra antioxidant protection. Glutathione also supports immune system and liver functions. 

Hammer Super Antioxidant has 100mg of L-Glutathione, a protein that is produced in the liver from three specific amino acids. Along with the mineral selenium, it forms the enzyme glutathione peroxidase, which, along with SOD, is one of the body's endogenous antioxidants, and perhaps the most important one of all. Glutathione is also part of another enzyme, which has liver protecting qualities. It protects individual cells as well as the tissues of nearly the entire body and is an important nutrient in helping with the prevention of cancer, particularly liver cancer.

Hammer Endurance Amino contains 100 mg of reduced glutathione, a tripeptide consisting of the amino acids glutamic acid, cysteine, and glycine. Glutathione is one of the three endogenous antioxidants the body maintains to control excess exposure to free radicals produced during exercise as well as from exposure via the environment. With an Oxygen Radical Absorbency Capacity (ORAC) score/rating estimated to be an astounding 12,000+, glutathione is undoubtedly a potent antioxidant and very important one for training recovery.
Hammer Mito Caps contain 50mg of Lipoic acid (in the preferred 'r' isomer form used in Mito Caps) is often called the "universal antioxidant" because, unlike other antioxidants, it scavenges both water and fat-soluble free radicals.


So with a little enhancement to your diet with both high cysteine rich foods and supplementation through nutrients like amino acids and lipoic acid you can lower your toxicity and fatigue and enhance the immune system and increase energy through increasing your glutathione   

Tuesday, May 27, 2014

Killington Stage Race Observations

 
 
Here are some random thoughts & observations gleened while attending the 2014 edition of the Killington Stage Race in Killington, Vermont
- If you want to lose weight and get six-pack abs, go stage racing
- Getting on the podium is good
- Seeing your teammate on the podium is better
- Domestiques are the best people in the world
- Everyone should experience a mountain top finish
- Eating yummy food family style with teammates each night beats McDonald's take-out and watching reality tv by yourself
- Seeing one of your friend's kid win a stage brings a smile to your face
- Getting a flat 3 races in a row makes you sad (and makes you want to do laps up Bear Mountain Road to prove to the cycling gods that you are not a bad person!)
- Putting your favorite cycling shoes next to a heater to dry out after a rainy stage, and then leaving them there all night and retuning to find them all shriveled up, well, that makes you feel stupid and disgusted with yourself for being so stupid
- Bringing two pair of everything to a stage race makes you feel smart again
- There are a lot of potholes on Vermont roads (and Maine roads, and NH, and MA, and ... Just lots of potholes and cracks out there)
- Bombing down dirt roads with a bunch of other guys is fun like being a kid again for some reason
- There are a ton of good riders out there
- Testing yourself against national caliber competition begets personal performance growth (that's not illegal, is it?)
 
- Maine riders did an amazing job this weekend with many great rides and tons of mutual support
 
- Big ups to guys who can time trial 25, 26, 27 mph on a course that's slightly uphill and into a headwind. Actually, big ups to all the time trialers who battled their way to the finish
- At a stage race it's amazing how much money you see invested in equipment. Hmmm ... New living room sofa or new wheel set?
- Race directing is a hard job but much appreciated by the racers (so don't forget to drop Gary Kessler and crew a thank you note)
- Getting a stage race jersey has to be on one's career "very satisfying" list
- Racer spouces are special people - thanks for letting us race!!


Monday, May 26, 2014

Killington Stage Race - Day 3

The third and final day of the Killington Stage race is an 11 mile Time Trial effort against the clock.  The Race of Truth, as the TT is known, is a true test of power, stamina and determination.  There is no hiding in a TT, and as Hank Pfeifle says "you either have it or your don't".

Today, Downeast Racing "had it".  Eliot Pitney blazed through the Category 3 field posting a winning time of 24:11.95, good enough for a 26.28 MPH average over the course.  Eliot's effort moved him up 10 spots on GC into the 5th position, just 1:11 off the top step of the podium.
Fast Fred Thomas is known throughout Maine and New England for his legendary TT efforts and he set out to conquer the KSR TT course and improve his GC standing.  Fred powered his way to a 10th place finish in the Pro 1/2 field, posting an impressive 23:46.86, moving him up to 21st in GC.  Fred was flying out there today, here is some proof: 
Matt Moon continued his strong weekend of racing with a great TT effort.  Matt worked all weekend to keep Fred in a great position in the peloton and protect Fred's GC ambitions. No doubt the super-domestique duties that Matt pulled on Saturday and Sunday put a sting in his legs today, but Matt pressed on and posted a 25:57. Great work all weekend Matt!

Finally, Hank Pfeifle defended his lead as the top place 60+ racer in the Master's 50+ field.
Hank laid down a 27:24 in early morning racing extending his lead over the next closest 60+ to over 16 minutes.  An impressive weekend of racing Hank! Hank got to climb to the top step of the 60+ podium again this afternoon, sporting the Race Leaders Jersey.
Thanks for keeping tabs on DER.  The cars are packed, the house is clean and we are heading home.  See you out on the road in ME.


Sunday, May 25, 2014

Killington Stage Race - Day 2

The Queen Stage of the Killington Stage Race (KSR) is behind the Downeast Racing Team.  It was a day for the mountain goats, like Fast Fred Thomas and Grand Master Hank Pfeifle. The Queen Stage featured 3 major climbs for the mere mortals competing in the Category 3 and Master 50+ field; the 2.3 mile ascent of Rt 4 (Strava segment Rt 4 climb), the 6 mile ascent of North Road (Strava segment - North Road) and the grueling climb of Bear Mountain (Strava segment - KSR finishing climb).  The Pro 1/2 race added an additional 20 mile loop that ascended North Road a second time to further challenge the racers.

The DER boys in the Pro 1/2 field worked to keep the GC hopes of Fred Thomas intact and brought him to the head of affairs at the key moment in the race when the first major selection was made.  With the Pro 1/2 field whittled down from 120 to ~50 guys on the second pass over the North Road climb, Fred was set up to make his assault on Bear Mountain. Fred finished 29th, just a few minutes back of the stage winner, an impressive feat of strength and determination among elite competition.

Hank Pfeifle was the only DER representative in the Masters 50+ race and took matters into his own hands and drove the pace over North Road shedding many of his compatriots.  With the field whittled down to less than 10 racers, Hank found himself in prime position for a great finish, and finish great he did.  Hank finished 7th on the day and is the GC leader for those in the field that are over 60! Great work Hank. When you see Hank rolling around Maine in his shiny new General Classification Leaders jersey, give him some kudos!

Joe Lynch was bitten by the bad luck bug for the second day in a row when he flatted early on in the Category 3 race. Joe thumbed a ride back to the team base camp and was most recently seen riding up and down Bear Mountain taking out his frustration on the bike (with a new rear wheel!).  Eliot Pitney managed to stay with climbers over North Road and hit the base of Bear Mountain with a group of ~30 racers.  It was a grind to the finish where he finished 16th, just a few minutes off the pace.  Eliot will be looking to improve his standing tomorrow with a strong TT effort.

It is great to see other Maine cyclists tackling the challenges of the Killington Stage Race.  Momentum-Baracuda's Eric Follen dominated the Master's 40+ field, putting over a minute into his closest rival on the Bear Mountain climb.  For his efforts, Eric also stood atop the highest step at the awards ceremony this evening.  Great work Eric!
KSR will conclude tomorrow with an 11 mile time trial.  The race of truth will give DER a chance to show their strength.  Check back tomorrow to see how we finish out the weekend.

Saturday, May 24, 2014

Killington Stage Race - Day 1

Downeast Racing kicked off a long weekend of racing in beautiful Killington Vermont with the first of three events in the Legendary Killington Stage Race. Day 1 features multiple laps of an ~18 mile circuit.  The Pro 1/2 field was scheduled to complete 4 laps of the circuit.  Dan Vaillancourt, Matt Moon and Fred Thomas are head to head with an elite field including Canadian Pro teams, Continental US Pro Teams and Under 23 National Development Riders just to name a few.  With 120 riders filling out the Pro 1/2 field, it will be an exciting weekend of racing for these 3 DER boys!  The Category 3 field, with DER members Joseph Lynch and Eliot Pitney, were also slated to complete 4 laps of the circuit course, albeit with a much smaller field of ~50 racers.  Filling out the DER roster for the weekend is Team Leader Hank Pfeifle who is challenging for General Classification supremacy in the Master 50+ field.   

The team couldn't even get out of the parking lot to warm-up prior to the circuit race without making new friends.  Fellow Giant sponsored athlete Natascha Piciga flagged the team down to talk all things Giant and comment on the beauty of the team bikes.  Photos ensued.  Best of luck this weekend Natascha!

Day 1 is usually for the sprinters, and the racing did not disappoint.  DER did not factor in the sprints, but were ever present at the head of the peloton keeping a sharp eye on the developments.  With a fair bit of climbing on tap on Day 2, DER looks to put their feet up tonight and recover.

Day 2 is the road race, with numerous mountain climbs (this is Vermont!) .  The team is housed 3 quarters of the way up the infamous finishing climb of East Mountain Road, which is featured as the final test of strength and endurance in the road race (day 2). It will be a day for the climbers! Strava Segment - East Mountain Road 
Keep an eye on Velocity Results to follow along with team standings.

Friday, May 23, 2014

Stage Racing at Killington

 
 
Memorial Day weekend heralds in the iconic Killington Stage Race steeped in history from its initial iteration and now gaining stature anew since its reinception onto the racing calendar 6 years ago. Guys come from all over the USA & Canada to test their legs on the 3 stages - Saturday's circuit race contested on a 17 mile loop (5X for the Pro-1-2 field, 4X for the 3s and 3X for the masters), Sunday's "Queen Stage" consisting of a single loop (84 miles for the 1-2s and 64 miules for everyone else) that culminates with the 4 mile trek up to the Killington base lodge with its 3 or 4 loooong sections of  12% grades on Bear Mountain Road and the final kilometer up & up the wide main access road where one can stare at the finish banner the whole way - ugh. The race concludes with the 11 mile time trial along route 4 that can be hard or easy (easier) depending on which way the wind is blowing.
 
Downeast Racing will enter 3 in the Pro-1-2 field (Dan Vaillancourt, Matt Moon, Fred Thomas), 2 in the Cat 3 field (Eliot Pitney, Joe Lynch) and one in the 50+ field (Hank Pfeifle). It's never prudent to reveal race goals early, but we enter with high optimism and we'll let all know how things pan out. Meanwhile, the cars are packed (see one example above) as stage racing takes much planning and a ton of logistics to organize - food, housing, equipment, travel and clothing to cover all weather and racing situations. The guys at Gorham Bike & Ski have gotten our pretty blue Giant Advanced 1s  ready to roll, we've got our Moses Dyer Coffee packed and set for perking and, lastly, we've stocked up on Hammer product to sustain us & recover us for racing. Time to strap on our Giro helmets and shoes and go stage racing - can't beat it for weekend fun.
 
 


Sunday, May 18, 2014

Cape Elizabeth (Maine) TT Report

 
Pictured are two road warriors (Fred Thomas left and Hank Pfeifle) from the Downeast Racing team who were able to make the Cape Elizabeth time trial today. The true warrior stud of course is Fred Thomas who warmed up for today's effort with an impressive solo win yesterday at the challenging 72 mile, Pro-1-2 field, Lake Sunapee road race in Sunapee, NH. Today's TT course was much shorter (13.55 miles) but short courses require a very focused effort and a concentrated metering of energy. The Cape E course is a tale of two halves - the fun Route 77 half with its wide shoulder, flat-ish trajectory and convenient tailwind, and the Fowler Road/Spurwink Road sections with their poor road surfaces that roll up & down and head into the wind. Guys who pay attention during the hard parts tend to do well. As you can see, we are all smiles above and deservedly so as we did ok. Fred took the win with an impressive 27.9 mph average and young Mr. Pfeifle was a few mph slower in 8th place. Here are the top 10 results for your reading enjoyment. Full results can be found later today at:  http://mainettseries.com/2014-metts-race-results-3/
 
PLACE BIB   FIRST LAST  DIVISION    START FINISH      FINAL DIV. PLACE
1     119   Fred  Thomas      Male 45-54  41:30 1:10:36.9   29:06.9     1
2     200   Eric  Follen      Male 35-44  01:00 30:54.9     29:54.9     1
3     120   Eric  Zuelow      Male 35-44  41:00 1:12:52.6   31:52.6     2
4     133   Erik  Lundgren    Male 18-34  34:30 1:06:46.5   32:16.5     1
5     121   Andy  Haskell     Male 35-44  40:30 1:12:51.8   32:21.8     3
6     198   Nathaniel   Smith Male 35-44  02:00 34:33.5     32:33.5     4
7     143   Neal  Coughlin    Male 18-34  29:30 1:02:12.3   32:42.3     2
8     147   Hank  Pfeifle     Male 55-64  27:30 1:00:12.9   32:42.9     1
9     122   John  Liston      Male 55-64  40:00 1:14:02.0   34:02.0     2
10    137   Eiric Marro       Male 45-54  32:30 1:06:32.6   34:02.6     2


Thursday, May 15, 2014

Hammer Issue No. 1 - Tough Workout Supplements

As a year round athlete, father, husband, and working professional I often struggle to find the balance of training and competing at a very high level. Since 2003 I have been using Hammer Nutrition products and since 2008 I have been using them as a sponsored athlete. I rely on the products from Hammer to keep me healthy and strong, mentally and physically. 
I will be writing in this blog a series of supplement and training protocols that I have found work for me in my busy life. I have utilized these approaches over and over when racing the NUE series and it has helped me produce multiple top 10 results in the men's open pro field.

So here is Issue No. 1
When you have a long, tough workout planned, you need the best supplement support possible to help you get the most out of every minute you put into these arduous training sessions. That s precisely when and where I go to Hammer Nutrition products! This time of the year, when training volume & intensity increases, is the perfect opportunity to put these products to work for you.

Below is a protocol I put together for the athletes of Downeast Racing.
30-120 minutes prior to the workout
  • 1-2 Race Caps Supreme
  • 2-4 Anti-Fatigue Caps
  • 2-4 Endurance Amino
  • 1-3 Endurolytes
Every hour during the workout, starting at hour #2
  • 1-2 Race Caps Supreme
  • 2-4 Anti-Fatigue Caps
  • 2-4 Endurance Amino
  • 1-3 Endurolytes (more if weather dictates its necessity)
After the workout is over
  • Recoverite within the first 20 minutes 
  • 4-7 Premium Insurance Caps (with a similar dose taken with a later meal)
  • 1-2 Race Caps Supreme
  • 1-2 Mito Caps
  • 1 AO Booster (with another capsule taken with a later meal)
  • 1-2 Super Antioxidant
  • 2-4 Endurance Amino
If you have questions regarding Hammer Nutrition products feel free to ask and I will reply.
RIDE ON!
- Troy

Wednesday, May 14, 2014

Riding and Preparation

It is the time of year where a cyclist is devoting a lot time to hard work on the bicycle with the impending goals having fun while racing. I know I often am driven to get on the bike because I know the homework on the bike is the only way to do this. This involves some thought with your training and having some structured training blocks to follow. Blocks start in December/January and are typically 3 weeks long with 1 week of recovery and might look a little something like this: 1) Build 2) Endurance 3) Tempo 4) Short Intervals 5) Long intervals. All of which can be accomplished on different terrain, with different training partners or group rides. 

However, as I have had the opportunity to ride during the middle of the day lately I have put many hours along the white line with only myself as company. During some of the rides lately I have reflected on the fact that regardless of the hard work and the desire to be prepared for race day, I simply love to ride my bike. 

I like the freedom of the open air, the freedom to ride whatever direction or loop I want to ride. The freedom that only human powered propulsion provides, in this case pedal strokes. I enjoy the bike whether I am on the road, the dirt, or the grass. The feeling of speed, the smell of the seasons and the interaction with the environment. It allows you to become one with your machine and temporarily displace the static from the rest of the world that requires your attention and decision making. Yet with all the freedom the bike also requires you to focus in 3-dimensions to keep the dirty side down.

Bike racing is not always easy – life is not always easy - and often it is too easy to find things to complain about. But when I think about all that I am grateful for, I realize how just powerful a tool of tuning out of the world and tuning into the pedal stroke and heart rate really is. It is therapeutic, it allows me to be in the moment when I get back home to the wife, the kids and the stress of 2014

Ride On!

Tuesday, May 13, 2014

Pre TNR Photo Shoot!


Plenty of Maine Racing this Weekend

 
 
The weather is warming up and, with it, the racing. There is plenty to choose from this weekend with a bunch of different bike racing formats, and the Downeast Racing guys will be involved in all of them. On Saturday the team will be at the Lake Sunapee road race in New Hampshire (close to Maine!) with the young guns doing the Pro-1-2 three lap (72 mile) version and the gray beards (Dixon & Pfeifle) contesting the two lap (48 mile) 50+ race. Lake Sunapee is a "lumpy" course with a leg testing slightly(?) moderately(?) uphill finish.
 
On Sunday the squad will be split between two races: 1) the 13.5 mile Cape Elizabeth TT with Downeast Racing's reigning National TT Champion Fred Thomas (pictured above) eager to defend his Cape E title, and 2) the concluding leg of the Scarborough Crit Series where our own Travis Kroot looks to have an unassailable points lead - the result of consistently strong teamwork throughout the series.  As always we appreciate the contributing efforts of the PVC (Portland Velo Club) sponsors of the Cape Elizabeth TT and Gorham Bike & Ski (the Scarborough Crit Series) for their strong support of bike racing & recreation in Maine.