- Acetyl L-carnitine and Alpha Lipoic Acid: Carnitine assists in shuttling fatty acids into the powerhouses of the cells, the mitochondria, to be utilized as fuel. In addition it increases fat usage as a fuel decreasing reliance on limited glycogen (carbohydrate) stores, it helps decrease lactate in muscles, boosts post workout testosterone uptake for quicker and better recovery and protects muscles from being damaged during exercise. Alpha Lipoic acid works in conjunction with carnitine by protecting the mitochondria from damage and actually increasing the number of mitochondria that are present in the muscles. I take 500 mg of acetyl L-carnitine and 150 mg of alpha lipoic acid daily.

-Rhodiola: This adaptogenic herb may help to decrease cortisol, increase stamina, increase fatty acid use a fuel, increase VO2 max and increase the number of mitochondria in the muscles. I take 200mg prior to exercise.

-Astaxanthin: This sister of vitamin A has many unique benefits and gives salmon their pink color. This powerhouse nutrient helps to spare glycogen, reinforce the body modifying effect of endurance training (read get lean), increase fat use as fuel, acts as an powerful anti-oxidant, improves stamina, and one of my favorite benefits, acts as an internal sunscreen and protects the eyes and skin from UV damage. I take 12 mg daily.

I’ve left out many other supplements such as citrulline, caffeine, octacosanol, OKG, whey protein, glycerol and PQQ but as stated earlier I think those listed above will give you the best “bang for the buck” and help you in your pursuit of athletic excellence in endurance sports.

-Author Rob G. Landes owns Nature’s Answer Health Food Store in Marion. He is available for consultation by contacting him at 997-8717.

Supplementation for the Endurance Athlete

This weekend at the O’Fallon Grand Prix bicycle race I was asked by one of my teammates, “Rob, what supplements should I be taking?” This question caught me off guard as I’m usually asked about a specific nutrient or condition. This question was much broader. As I pondered the question I thought it would make an excellent topic for an article. Anyone who knows me also knows that I have a cabinet full of supplements that I feel benefit my health and/or performance on the bicycle. In an effort to narrow down the suggested list to a manageable number I considered the following: 1) Is there valid research on the supplement confirming or at least suggesting that it is effective? 2) Does it have a high benefit to cost ratio? 3) Does the supplement have benefits to general health in addition to its benefits specific to an endurance athlete?

Here are my suggestions in no particular order.

-Ashwagandha: This ancient Indian herb may help raise testosterone in men and in a 2005 study, participants reported higher energy levels, lower fatigue, better sleep and increased feelings of well-being. Additionally their cortisol levels also dropped.  Depressing cortisol levels after exercise helps protect the immune system and assists in maintaining lean muscle mass. A 2010 study also found a 7% increase in VO2 max and 9% increase in average power output on a bicycle ergometer in students supplementing with ashwagandha. I take 450 mg per day.

-Beta-Alanine: When taken orally this amino acid combines with another amino acid to form carnosine in the muscle cells. Carnosine is an acid buffer. When muscle cells have more carnosine, one is able to exercise at a higher rate for longer prior to fatigue setting in and  more total work can be produced during an exercise session. In a study with wrestlers, those supplementing with beta-alanine lost more fat and gained more muscle than those taking a placebo. Cyclist taking beta-alanine were able to produce 11% more power in a sprint at the end of a 110 minute exercise bout. This has direct application to anyone finishing an endurance event requiring a “kick” or a sprint.  I take 2 grams in water 2 times per day.

-Branched Chain Amino Acids: BCAAs increase preferential loss of belly fat during periods of low calorie intake, protect muscle from being broken down, boost post-work out testosterone/cortisol rations for quicker recovery, decrease fatigue, increase lactate threshold, spare muscle glycogen, decrease post-exercise soreness and most importantly to an endurance athlete improve hematocrit levels (Think natural/legal EPO). I take 5 g with each meal and 5g after exercise in powder form.

David is riding from Montana to Mexico

I would love to be getting ready to ride tomorrow w/ David Roark. I actually applied to get off work for 3 weeks but was denied. David is riding from Montana to Mexio. 88000 feet of climbing over 19 days of riding.

My "Dream Ride" was a dream ride!

I can't imagine many people will get to read my final entry for the Ride Across America but for some closure and to reflect a little I thought I would go ahead and post it.

I am humbled and grateful to have been able to do something of this magnitude. My wonderful wife worked much harder than I did and I want her to know how much I appreciate her sacrifice. To my mom, you are an inspiration. Dad, thanks for supporting me and teaching me to dream. Mikey and Blake, thanks for believing in me and loving me enough to tell me the truth even when it hurts. To David Roark, thanks for chronicling our incredible journey on your impeccable blog. You truly are the consummate cyclist and a fine man on top of that (not to mention someone who can bust me up so bad I can't pedal my bike). Judd, thanks for your strong laughter and strong legs. Iain, what an encouragement you are. You live out the christian life life few I have ever seen. Kirk, thanks for putting this blog together and investing yourself in it! Jesus, thanks for giving me hope, peace, strength, forgiveness, wisdom and a great life. Without you this wouldn't have been possible.

Just like my Jesus

I wanted to tell you another incredible aspect of this ride. As you know I am one of six men out of 30 who is in a triple room. Last night was my night on the roll away bed. When it was brought to the room I pointed out that several springs were missing and that the wire that should support the bed was hanging down below the mattress. After initially telling me that the bed was "what is available" he told me he would "see what I can do". I went down to the restaurant to eat in the mean time. Daniel the hotel worker came to the table where I was sitting with my friends and hands me a key to my own room.

Today when I went up town to get a haircut and get my chops straightened in downtown Keene NH (The movie Jamangi was filmed here) I told the female barber (by the way this is the first time I have ever had a female barber and today was the first time I ever saw two women kissing intimately )about my dream and how tomorrow it will culminate with me reaching the Atlantic ocean. When I got up from the chair she told me the cut was "on the house" because she had never met anyone who had fulfilled their dream like this. I went across the street and got her a card and some candy that read, "Life is short, make it sweet." In the card I wrote the Proverb, "She who refreshes others will herself be refreshed." When I gave it to her I got a hug and good luck wish. Anyway, I share this just so you know how BLESSED I have been on this trip. These types of serendipitous blessings have happened dozes of times on this trip. "For it is by grace..." Ephesians 2:8a

The experience of a lifetime on my dream ride!

Today was another one of those days when everything was perfect. The scent in the air, the sun on my shoulder and excellent friends to ride with. We rode out of NY into Vermont and then New Hampshire. Along one long climb I stopped and dipped my body in a cold mountain stream, exhilarating! Talking about climbs we had a 2 miler, 3 miler and 10 miler. I really enjoy the mountains for many reasons. At the top you get a beautiful view, the challenge of conquering the hill and especially the screaming decent. (Jess don't read this part it will make you nervous.) Today Judd and I had a top speed of over 51 mph on one hill. When we see a truck on a cheese slice (Downhill sign) we all get excited.

Tomorrow is the last day of this wonderful adventure. 125 miles and then we will be to the Atlantic.

Thanks for reading,
Rob

"The Sovereign Lord is my strength, he makes my feet like the feet of a deer, he enables me to go on the heights." Habakkuk 3:19

What a difference a day makes...

Yesterday was my dream day, today I was ready to get off the bike as soon as I got back to the hotel. A rainy 87 miles with cool temperatures makes for a tough day. We rode really hard the last 40 miles in the rain and I won the sprint into Bativia and we rocketed into a chocolate shop and then downtown to consume a large pizza between three guys.

We stopped at a bicycle museum half way here where we were able to view the progression of bikes from the kind you walked over to the high wheeled "ordinary" and then the bikes that looked more similar to what they do today. When bikes were evolving in the late 1800's it transformed culture like the computer has in our time. Bicycle's spawned many inventions including pneumatic tires, roads and even morphed into the first automobiles. There is some controversy if a Frenchman or an American "invented" the bike. Well I'm happy to tell you that patent information is pretty conclusive that the USA was first?

Only 4 more days of riding left, all of which are greater than 120 miles. The forecast is good so it looks like we will have a nice ending to an incredible trip.

Bite off more than you can chew, then chew it. - Ella Williams