Meet Coach Andrew: An Incredible Story

I have had the pleasure of training a simply incredible athlete, coach, husband, father, and role model over the past three months - a man who has a story that has continued to inspire and motivate ME when I have needed it most.

Andrew McWhorter

His name is Andrew McWhorter, and he is the man and Level 1 USA Triathlon Certified Coach behind his coaching business, Team Love Multisports.  His story?  Inspirational - and one to be featured in publications from San Francisco all the way to Boston, MA in the next several days.  I have the pleasure of sharing it with you now, and hope that you, too, will cherish the memory of an incredible woman and athlete.  Andrew's mother will have her "moment" in Boston - 30 years after a tragic accident.  She will be running in spirit, directly alongside her son, Andrew.   


In Andrew's words:


"In March of 1981 Barbara McWhorter was featured in an article in Inside Running magazine, outlining her plan to compete in and to win her age group at the Boston Marathon. One Month later, 2 days before the race, she was killed along with her 11-year-old daughter in a tragic auto accident on the New York state throughway in route to Boston. 

Barbara married her high school sweetheart, had three children and then followed a career in nursing. With her life fulfilled, she found she had room for something more, something for herself. In April of 1979 she found herself drawn to the television watching the coverage of the Boston Marathon. Without any former physical training, she knew that she had found a new goal. The next day Barbara, and her husband Richard, ran their very first mile together. Richard found running to be a challenge, trying to balance exercise with work and night school, but Barbara did not stop. After a month she was racing nearly every weekend and by December, a mere 8 months after she ran her first mile, Barbara, at age 34, ran in the Gulf Athletics Congress 30K Championship and set a new age group record of 2:19.52. One month later she ran a 3:35 in the Houston Tenneco Marathon, it would be her first. The dream was becoming a reality. Nothing would stand in the way of qualifying for the Boston Marathon. Barbara set her sights to qualify for Boston the following year in The Houston Marathon, needing a qualifying time of 3:20. She continued to train and race constantly for the next year to achieve her goal.

Over the course of the next 18 months Barbara achieved many local and national age group wins and set new records. She joined the 1960 Road Runners club and became an instant role model and inspiration to her fellow club members and peers. She continued to stay focused and committed to her goal for Boston, all while remaining dedicated to completing nursing school and most importantly, taking care of her husband and children. Barbara always put her family first. 

In the fall of 1980 Barbara joined a masters team comprised of three women from her running group and easily won a 10K team division, earning an all expense paid trip to Philadelphia for the Nike Masters Championship in early April. Barbara’s focus was clear, she was not concerned about Philadelphia, she stayed diligent to her marathon training program, spending hours at the track with coaches and logging countless miles on the road. 

In January 1981 Barbara qualified for Boston. Barbara finished with plenty of room to spare with a time of 3:07.45, a close second place finish in her age group to Sue Peterson, who had won Houston the year before.

For the next three months Barbara’s marathon training program became her priority, even leaving her job as a nurse to focus on her goal. When April came, it was time for her masters team to fly to Philadelphia for the Nike Masters Championship. Barbara’s husband, Richard, and their three children, John (16), Andrew (13), and Suzie (11), would make the long trip to Philadelphia by car to get there in time for the race. With a time of 59:30 in the 15K in Philadelphia, Barbara was ranked 4th in the nation.
         
After the Nike Masters Championship Barbara joined her family for the next 6 days during her children’s spring break to explore the East coast before heading to Boston. Having never been there, she wanted to see as much as possible, visiting New York City, Washington DC, (where she was picked up by military police for running in Arlington cemetery) and finally traveling up to the Canadian boarder to see Niagara Falls. 


It was a rainy morning, Good Friday, April 17th. While Barbara and her family were traveling East, toward Boston, a semi-tractor trailer in oncoming traffic slid out of control and crashed through the barrier, meeting the McWhorter car head-on. It was an unavoidable accident. Barbara and her 11-year-old daughter, Suzie, were killed instantly. Her husband was thrown from the vehicle suffering severe head trauma that still requires him to receive 24-hour care to this day. The boys, John and Andrew, received non-life threatening injuries. After spending a week in the Hospital in upstate New York, they returned to Houston to live with their grandparents.

On April 18th 2011, thirty years after the death of our Mother and sister, my brother John and I will be competing in the 115th running of the Boston Marathon to honor and acknowledge the accomplishments of Barbara McWhorter as a Mother, a wife, a nurse, a role model and a Runner."


Go Andrew.....Go.  You have an incredible community behind you.

The Right "Whey" to Recover? Try Chocolate Milk!!!

If you walk into any bike shop, supplement store, or even pharmacy, you may find yourself bombarded by the “latest and greatest” products used to expedite post-workout recovery. But is it truly “worth” not only the hype, but the price? The answer truly lies within your particular fitness objectives.

Many of my Personal Training clients rely on a whey protein supplement to accelerate muscle development, as well as for its antioxidant capability. In fact, I use it myself post-strength and on-bike workouts. You can find whey supplements at varying prices—mostly due to varying levels of quality refinement (30-85% whey isolate). This discrepancy in price typically, typically indicates a higher absorption rate coupled with less fat and lactose. There are other options such as soy, egg, or rice protein. All have their own benefits and/or side effects—namely some level of intolerance to one or more ingredients resulting in gas, pain, bloating, phlegm, rashes, etc.—so explore with caution. :)

Instead of simply focusing on a protein supplement post-workout, don’t forget the carbs! These are an integral fuel-source for your body, and, although they have somewhat of a bad reputation courtesy of the recently popular all-protein fad diets, they are critical in the recovery process.

A recent study published in the International Journal of Sport Nutrition and Exercise and performed at my Alma maître, Indiana University, Dr. Joel Stager proved that chocolate milk…..yes, CHOCOLATE MILK, contains “an optimal carbohydrate to protein ration, which is critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts.” Not only are you able to replace those precious fluids lost during activity, but it’s an inexpensive way to find the perfect balance of carbohydrates and protein that you muscles need!

Should you forget about your electrolytes? Absolutely not. I recommend an electrolyte-enhanced mix or drink in your water bottle pre- and/or post-workout. However, the next time you hop off your bike or step out of the weight room, consider a new recovery “drink” and test out the latest research for yourself!

Doping is Forever? Find Out What Your Muscles Remember.....

We all have those friends.....  The ones who are always seemingly in shape--effortlessly and obnoxiously to those of us who spend hours mastering our craft (or waistline).  

Obviously genetics play a hefty factor, but new research may indicate that there's more to it than that.  

Muscles actually have a memory of their former strength — and that memory may last indefinitely, says University of Oslo physiologist Kristian Gundersen in a recent NPR interview.  In fact, Gundersen's study seriously challenges the notion that muscles go back to their "starting condition" when you stop strength training.

Gundersen states, "Our findings suggest that there are permanent structural changes in the muscle. We don't know if they're really permanent, but they're very long-lasting in animals, at least."

How did they test it?

They tested with mice--putting them through a strength training regimen to build muscle strength in their hind legs (I envision Stuart Little meets Tony Horton--P90X Guru).  Strength training generates new muscle nuclei, which are "the small factories that will produce new muscle," says Gundersen.  

After a period of time, the mice were removed from their training regimen, and while they found that they did lose muscle mass, the mice still maintained the muscle nuclei--jump starters for retraining.

Let's Get Physical.  And Soon.....

Fact:  It's much easier to develop muscle nuclei when you're young.  

So, whatever the age, the studies are consistently showing to get active earlier with a regular cardiovascular and strength training program--as the effects will be both more significant and longer-lasting.

Implications for Athletes

The only down side from Gundersen's study might be for athletes who take performance enhancing supplements/treatments better known as "doping."  It is true that steroids can facilitate the adaptation of significantly more muscle nuclei and growth hormones can expedite their production.  So would it follow that if the development of muscle nuclei has been found to be at minimum semi-permanent--if not far more sustainable, so would the physiological adaptations gained from doping?  

Gundersen concludes:  "And then, I guess, it's reasonable to suggest that exclusion time after [a] doping offense should be forever."  This is certainly, at least, food for thought over an increasingly controversial topic.  

And for the Average Folks?  

Don't wait for the new year or for "the weather to turn" to begin strength training again.  It might just be easier to get back into shape than you thought.

HIGH-FIBER DIETS.

Either your brain just envisioned a bag of prunes and a bowl flavorless, cardboard cereal OR, you just had a flashback to fiber-induced stomach cramps and gastrointestinal distress (ugh!).  The ugly truth is we've ALL been there.  

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If you are on a track to slim down over the summer months, however, you might want to consider a revision in this thinking.  Not only does fiber help you drop pounds quickly, but it also keeps you feeling full longer!  This summer, say no to the "cookie belly" and "muffin top" simply by making small choices that make a BIG difference (because let's face it..... passing on a cowboy cookie or homemade muffin isn't as easy as we'd like to think).
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The following are some flavorful, high-fiber options for your diet--ones which might just change your perspective on counting your calories with increased-fiber meal plans.

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Pears
Most people are unaware of the fact that pears contain more fiber than prunes.  An average-sized pear packs nearly double the fiber of one prune!
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Whole-Grain Cereals
Whole-grain cereals are a great opportunity to get a TON of fiber early in the morning.  A one-half cup serving of Fiber One provides you with 14 grams of fiber--14 times more than the amount of fiber in a bowl of Special K.  Top a bowl of your favorite fiber cereal with berries and skim milk and keep your belly happy until well-past the noon hour!
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Pistachios

Pistachios have the least amount of calories and fat of all nuts, and a one-ounce serving has three grams of fiber. Toss pistachios into your cereal or yogurt, on top of salads or eat them on their own as a fiber and protein-packed snack.

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Berries
All berries are a great source of fiber! One cup of antioxidant-rich raspberries has eight grams of fiber and only 60 calories.
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Artichokes
An entire artichoke has six grams of fiber and only 60 calories. Next time you have company, whip up your favorite low-fat spinach and artichoke dip for a great boost of fiber. You can also steam an artichoke for a great low-calorie, high-fiber snack.

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Lentil Beans
Ever have soup "indecision" at the deli counter?  Remember this: One cup of lentils contains 16 grams of fiber--16 times the amount of fiber in a cup of chicken noodle soup! Try a lentil-based soup to get your fiber and protein fix.

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Edamame
Unsure about which appetizer to order at sushi? With eight grams of fiber in just one cup, edamame is a great choice that will fill you up so you don't overeat during the main meal.

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Whole-Grain Bread Products
One-hundred percent whole-wheat breads, tortillas, English muffins and pitas contain twice the fiber and almost half the calories of their all-white counterparts! At lunch, make sure to order sandwiches on any of these high-fiber breads to help keep you feeling satisfied all afternoon.

Drop down and give me more than.....her?

Personal training in a group?  A survey by the IDEA Health and Fitness Association revealed that not only are a greater number of people training with others more than ever (up 20% in the last 5 years), but that those who do train as part of a team remain more accountable and therefore have better results than those who do not.

There is plenty of research on teamwork and competition to explain why the desire to be seen as “the best” may supersede the need to get into shape.  This, coupled with the fact that people who work out together can feel an incredible sense of accountability to their peers as a reflection of helpfulness and positive motivation has been proven to be a winning combination.

“You don’t want to be last, so you ratchet it up — that’s the human spirit.  But, not all group sessions devolve into tournaments,” said Dr. Leonard Zaichkowsky, a sports psychologist at Boston University.

I would wholeheartedly agree that this is the attitude prevalent in my current facility--not to mention a large part of the reason why I recommend group training (even if for just one day per week) to the majority of my clients I see on an individual basis. 

Camaraderie, accountability, and RESULTS:  Group Training 101!

Women.....We really DO work harder!

One hour, Ladies!  Fire up the treadmill, tune up the bicycle, invest in that great pair of sneakers, and get ready to brag that you've earned your awesome figure--because it's really true!

A study appearing in yesterday's Journal of the American Medical Association (which consisted of 34,079 middle-aged women followed for nearly 13 years at Harvard's Women's Hospital) concluded that at least an hour of moderate activity a day is needed for older women at a healthy weight who aren't dieting simply to just maintain their current weight. For those who are already overweight - and that's most American women - even more exercise is called for to avoid gaining weight without eating less, the study results suggest.

The study underscores some inevitabilities about aging. Men and women often put on weight, partly because their metabolism slows down - not to mention the hormonal changes in menopause that also can make women prone to weight gain, especially around the belly.

"Kate, I don't have that kind of time" stated one of my female clients this morning upon learning this information.  It's okay!  Women simply must become more mindful of their caloric intake as they age, while remembering the benefits of exercise (heart health and chronic disease protection) that extend beyond the dreaded "changing room tri-fold mirror" - even if one doesn't get enough activity to lose weight.

The bottom line is simply not to be discouraged!  Keep a variety of activities in your workout, look for simple ways to clean up your diet, and make sure you are taking the steps necessary (even if it is 60-minutes worth!) to care for your maturing body.

Recover first! And save your celebration.....

"Failure Friday": My clients know this to be the toughest workout of the week, typically prior to a variety of planned merriment and socialization in the ensuing hours and spilling over into the weekend. The latest research, however, suggests that one might want to consider holding off the festivities to allow for adequate muscle recovery.

A great friend and cycling teammate, Dr. Kim White (of UCSC), recently forwarded a study my direction published in the 2010 Journal of Science and Medicine in Sport (v. 13, 189-193) which concluded that not only does alcohol "magnify the severity of skeletal muscle injury--therefore delaying the recovery of strength in the following 24h period," but in fact, that for 2 or 3 mornings later, muscle performance is still notably impacted.

But don't be fooled into thinking this applies only in the weight room! This study concluded that ANY sport requiring eccentric muscle contractions (i.e. even the armchair quarterback is affected) should bear this information in mind.

Stated simply:

If you are serious about your sport, you shouldn’t be drinking alcohol post ride, run, lift, match, game, or bout (sorry, Derby Girls.....it's true)! Rehydrate, refuel, and recover first. Celebrate second!