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Your body is your most priceless possession; you’ve got to take care of it! -Jack Lalanne

It's your body..  Use it!

It’s your body.. Use it!

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The Gluten-Free Triathlete: Part II

In this second installment of our three-part series on gluten, top pros share why they decided to go gluten-free and the benefits they’ve experienced.

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By Ian Stokell (Read Part I here.)

While the need to be gluten-free if you have celiac disease, or are gluten or wheat intolerant is obvious, benefits for those without negative reactions to gluten are less concrete, even for pro triathletes.

For current XTERRA world champion Lesley Paterson and multiple IRONMAN 70.3 champion Timothy O’Donnell, —both gluten intolerant, and multiple IRONMAN and 70.3 champion Heather Wurtele—who has a wheat allergy, the results of going gluten free have been striking.

“I basically feel very fatigued,” Paterson says of gluten’s effect on her body. “It’s almost like I have flu symptoms with achy muscles, headaches, chills, heat and cold sensitivity.”

It’s a similar situation for O’Donnell. “My gluten intolerance struck me on many levels,” he says. “It caused nausea, bloating, digestive issues, acid reflux and vomiting during races. It also caused general lethargy.”

Wurtele experienced digestive problems connected to her wheat allergy. “Before going gluten free I found that painful gas and cramping was an almost daily occurrence,” she says. “I just sort of accepted that a sore stomach was my thing. I would almost always have to dive into the bushes for any run over an hour. My digestive system was just irritated.”

For other pro triathletes that don’t have specific gluten or wheat conditions, such as Olympic gold medalist Simon Whitfield and multiple IRONMAN champion Luke McKenzie, the decision to go gluten free was less obvious.

Whitfield, for example, just wanted to see if it made a difference. Though not as strict anymore, he says he still avoids pasta and over-indulging in bread. “I’m surprised by the ‘gluten defenders,’” adds Whitfield. “It’s almost like a ‘gluten mafia,’ protecting bread and bragging about how much gluten they eat. I don’t really care. I noticed a difference for me.”

“I’m not 100 percent gluten free and have never been diagnosed as a celiac,” says McKenzie. “I just went gluten free as a suggestion to losing a little body weight and to generally feel better, which I did. I try keep my diet as gluten free as possible, but I treat myself from time to time which I feel hasn’t done me much harm.”

Dr. Alexander Shikhman, rheumatologist and founder of the Institute for Specialized Medicine and Gluten-Free Remedies says that the beneficial effects of eliminating gluten on physical performance are not incidental. He explains that when gluten protein is digested, something called exorphins are produced. When exorphins penetrate the blood-brain barrier, they interact with brain nerve cells and behave much like narcotics. This can lead to attention deficit, fatigue, mood swings and miscommunication between your brain and muscles. He says because of this, anyone can improve his or her performance by avoiding gluten.

Going gluten free isn’t easy. Paterson avoids anything containing gluten or soy. “I’m religious about it, so eating out with me is no fun,” she adds. O’Donnell says he avoids all gluten as much as he can, steering clear of breads, pastas, and beer.

Finding gluten-free foods is becoming easier, thanks to the popularization of the diet and the availability of products. Many grocery stores now include entire aisle sections of gluten-free foods, and most mainstream products feature gluten-free alternatives for their high profile brands.

Paterson says she eats lots of rice, as well as gluten-free bagels, bars, and cereal from Udis. Proteins (other than soy), veggies, fruit, and dairy are all allowed. “There are lots of choices really,” she says. “I mainly eat meats, fruits, nuts, and yogurt,” O’Donnell adds. “I eat a lot of gluten-free specific products too, such as granola and other treats.” Whitfield has his own list that includes chia seeds, yams, bacon, Greek yogurt, and steak.

For professional triathletes and middle-of-the-pack age-groupers alike, there seems to be a pattern to the benefits of going gluten free. “The best way to describe it is that I feel free and clear,” Patterson says. “I can access my energy and feel excited about life.”

O’Donnell says that since adopting the diet, all of his physical symptoms are gone. “My GI system works much better in races, and after taking Zantac for over a decade for acid reflux, I no longer need to take it. I feel clear-headed and motivated to train and race.”

Digestion is key for Wurtele, who says she has a “generally happier digestive system, and less painful gas and stomach cramps.” She says it’s also easier to maintain a better body composition.

Whitfield, even though he’s not totally gluten-free, says he’s noticed better sleeping habits, less bloating on runs, and a proclivity to make better food choices in general. McKenzie reports less bloating and gas, and an easier time maintaining a body weight 2-3 kilograms lower.

For those who suffer from celiac disease, gluten intolerance, and wheat allergies, avoiding gluten is a necessity. But there is considerable anecdotal evidence from non-sufferers as well, many of whom are quick to list the diet’s benefits. Perhaps the best way to find out if a gluten-free diet will benefit you is to try it.

Next month, part three of this gluten-free series looks at diagnosis, testing, and the process of going gluten-free. (Read Part I here.)

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Ian Stokell holds a MA in Physical Education from Chico State University, with an emphasis on coaching. He has coached a variety of sports from running to volleyball to soccer, where he holds national certifications. Currently, he is directing his efforts toward motivating and coaching triathletes.

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Swim Speed Series: Keep Your Head Down By Gary Hall

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A proper head position means you’re working less to move forward faster.

Just like in golf, there’s a temptation in swimming to look up. In fact, 95 percent of the swimmers who come to train with me—from beginners to Olympic hopefuls—hold their heads too high in the water in freestyle, as well as in backstroke, breaststroke and fly.

Holding your head high is bad for two reasons:

1. Lifting your head in the water creates a nice bow wave bouncing off of your forehead with every stroke you take. How significant can that be at the speed you are swimming? Well, surprisingly significant. Surface or wave drag is one of the most important forces that contribute to you slowing, and your head is the primary culprit. By lowering your head in the water, particularly as the lead hand enters the water (the fastest point in your stroke cycle), you actually allow the wave to go over your head and let that wave drag just pass you by.

2. When you lift your head, your backside sinks down in the water. Suddenly, you turn your relatively straight body into a hammock in the water. As a result, your body’s drag coefficient (the amount of resistance you create in the water) increases and you are working harder for the same precious yards of gain.

So why does everyone swim with their head up?

Self-defense, for one. If you have ever been smacked in the head by someone veering into your side of the lane, you, too, will swim like Tarzan from that moment on. When your head is in the proper position, looking straight down, you will not have a clue as to what is in front of you, only that black line painted on the bottom of the pool. Avoid those head-on collisions by staying way to the right, leading your lane if possible or leaving 10 seconds behind the person in front of you.

The other reason has to do with the ongoing conflict between power and frontal drag. Although the position of least frontal drag for your body is a straight body in alignment with your head, to get the most power at the initiation of the underwater pull (lift and propulsive phases), you actually have to arch your back some, just as if you were trying to start a pull-up. In fact, if you closely observe the lower back of a fast swimmer during the stroke cycle, you will find that the lower back arches some at the initiation of the underwater pull, then straightens as the next hand enters the water, repeating this cycle over and over. As a result of the arch, the head also lifts slightly higher in the water, causing more frontal drag.

Head position is another example of the compromise you need to take between the position of least frontal drag and the position of most propulsive power. Remember, however, if you are going to err, side with the least frontal drag. It trumps power in swimming.

Open Water Tips

Practice for open water in the pool by turning your head rearward for the breath, which will make it more natural to return the head to the down position. This also helps you avoid swallowing some water by keeping your mouth behind the bow wave created by your head. The only times you should be looking forward in open water are at the beginning of the race and when you’re sighting. Otherwise keep your head down.