From grundem@msn.com Mon Mar 15 22:11:44 2004 Received: from mxu5.u.washington.edu (mxu5.u.washington.edu [140.142.32.164]) by lists.u.washington.edu (8.12.11+UW04.02/8.12.11+UW04.02) with ESMTP id i2G6BiJa024606 for ; Mon, 15 Mar 2004 22:11:44 -0800 Received: from hotmail.com (bay3-dav98.bay3.hotmail.com [65.54.169.128]) by mxu5.u.washington.edu (8.12.11+UW04.02/8.12.11+UW04.02) with ESMTP id i2G6BgE3004966 for ; Mon, 15 Mar 2004 22:11:42 -0800 Received: from mail pickup service by hotmail.com with Microsoft SMTPSVC; Mon, 15 Mar 2004 22:11:42 -0800 Received: from 63.226.222.56 by bay3-dav98.bay3.hotmail.com with DAV; Tue, 16 Mar 2004 06:11:41 +0000 X-Originating-IP: [63.226.222.56] X-Originating-Email: [grundem@msn.com] X-Sender: grundem@msn.com From: "Craig" Subject: Coach Craig's Newsletter. March 2004. Date: Mon, 15 Mar 2004 22:11:39 -0800 MIME-Version: 1.0 Content-Type: multipart/related; type="multipart/alternative"; boundary="----=_NextPart_000_015E_01C40ADA.7D5F91A0" X-Priority: 3 X-MSMail-Priority: Normal X-Mailer: Microsoft Outlook Express 6.00.2800.1158 X-MimeOLE: Produced By Microsoft MimeOLE V6.00.2800.1165 Message-ID: X-OriginalArrivalTime: 16 Mar 2004 06:11:42.0078 (UTC) FILETIME=[8D0049E0:01C40B1D] X-Uwash-Spam: Gauge=XXXIIIIII, Probability=36%, Report='OPPORTUNITY_2 1.839, HTML_90_100 1.582, EXTRA_MPART_TYPE 0.444, SUPERLONG_LINE 0.003, US_DOLLARS_2 0.001, __HAS_MSN_FROM 0, SUBJECT_MONTH 0, SUBJECT_MONTH_2 0, __MIME_VERSION 0, __CTYPE_MULTIPART_ALT 0, __NEXTPART_ALL 0, __CT 0, __CTYPE_HAS_BOUNDARY 0, __CTYPE_MULTIPART 0, __NEXTPART_NORMAL 0, __HAS_X_PRIORITY 0, __HAS_MSMAIL_PRI 0, __OUTLOOK_MUA 0, __HAS_X_MAILER 0, __ANY_OUTLOOK_MUA 0, __HAS_OUTLOOK_IN_MAILER 0, __HAS_MIMEOLE 0, __HAS_MSGID 0, __OUTLOOK_MSGID_2 0, __SANE_MSGID 0, __HAS_XOAT 0, MISSING_HEADERS 0.000, __RCVD_BY_HOTMAIL 0, __HAS_MSN_RCVD_DAV 0, __NIGERIAN_BODY_7 0, __HAS_XOIP 0, __TAG_EXISTS_META 0, __TAG_EXISTS_HTML 0, __TAG_EXISTS_HEAD 0, HTML_TAG_UNKNOWN 0.000, __HAS_MSN_ORIG_EMAIL 0, TO_MALFORMED 0.000' This is a multi-part message in MIME format. ------=_NextPart_000_015E_01C40ADA.7D5F91A0 Content-Type: multipart/alternative; boundary="----=_NextPart_001_015F_01C40ADA.7D5F91A0" ------=_NextPart_001_015F_01C40ADA.7D5F91A0 Content-Type: text/plain; charset="iso-8859-1" Content-Transfer-Encoding: quoted-printable E-mail Newsletter Coach Craig's Newsletter=20 =20 March 15, 2004 In this edition: =20 1. Craig is now "Bike Teacher" 2. See something cool 3. You could ride with Lance! = =20 4. Creatine is not advisable =20 =20 =20 =20 It is our choices that show what we truly are, far more than our = abilities.=20 J. K. Rowling =20 =20 =20 =20 Craig Undem 3917 SW Webster St Seattle WA 98136 =20 Phone: (206) 938-1091 =20 E-mail: grundem@msn.com =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 "When I was a Beatle, I thought we were the best fucking group in = the goddamn world, and believing that is what made us what we were." =20 John Lennon.=20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 What is Coach Craig's Doing? new focus -" Bicycle Teacher" =20 First, thank you to all of you for the nice mail and encouragement = as I make the transition back to self employment. It is nice to know I = have helped you improve your cycling and been able to share some of my = passion for this sport. So, to answer your questions on what I plan to = do besides play with my son and work on building my garage, please read = below. =20 Before I started working for CTS, I had my own coaching business = for 3 years and the part of it I enjoyed the most was getting to ride = with my students. It could be learning to corner, learning to draft or = it could be working through a problem they were having. Sometimes it = was a fear of descending after a crash, other times it was frustration = with learning how to hop barriers in cyclocross. Sometimes it was whole = teams wanting to get their goals set and work on getting a game plan for = the season. I enjoy this kind of work. =20 As I have worked primarily as an online coach the last 3 years, I = have missed working with people one-on-one. I love the energy and = excitement of working with beginners like my 3 years with the Leukemia = Society, and most recently the Tour of Hope. I spent yesterday = afternoon giving 14 University of Washington Husky cycling team students = a free criterium cornering clinic, and it was fantastic to see the = excitement in their eyes and the progress they could make in just 2 = hours. =20 This is my primary focus now. I plan to do more of these clinics, = and other little classes to help people become better cyclists. I will = return to doing hourly private lessons in the Seattle area, and I am now = calling myself a "bicycle teacher" ( or "professor" for my advanced = classes.) J =20 I wish all of you a fantastic season with smooth roads, tailwinds = and sunny sweet rides. And remember the most important thing...chamois = creme'! (oh, and keep all of your weight on the outside pedal when = cornering). =20 =20 =20 Ya wanna see something cool? =20 =20 Check out Lance's new commercial for Nike, you can download it = from their site at the link below. It shows top sports stars in new = roles. What it says to me is that we all are actors and have our = stages. It is not the stage that matters, what matters is what we bring = to it. Choose to be your best. =20 Cycling is a metaphor.=20 =20 Enjoy: =20 http://niketown.nike.com/?ref=3Dglobal_home =20 =20 You could be chosen to join Lance in a very cool ride, the Tour of = Hope. If you have been affected by cancer, and love riding, this is an = opportunity of a lifetime.From L.A. himself: Dear Friends:=20 Last fall, 26 individuals from the cancer community joined me on = an inspiring journey across America from Los Angeles to Washington, = DC. This year, I'm looking for 20 cyclists who have been touched by = cancer to join the Bristol-Myers Squibb Tour of Hope(tm) Team to help = inspire and invigorate interest in cancer research. I'm partnering with Bristol-Myers Squibb, the company who provided = the drugs with which I was treated, to lead the Tour of Hope. It will = kick off in Los Angeles on October 1, 2004 and reach Washington, DC on October 9. The Tour of Hope riders will stop in cities along the = way to share their personal stories that bring to life the importance of = cancer research. I'll join the team at the start, finish and for = selected segments along the way. =20 The cross-country ride is only one of many ways to become involved = in the Bristol-Myers Squibb Tour of Hope. Consider joining us in Washington for a fundraising recreational ride at the grand finale = on October 9, or as a volunteer at locations along the route. =20 The 20-member Tour of Hope Team must have the cycling ability and endurance to complete the 3,200 mile trip, which will involve = cycling in 100 mile relays each day for 8 days, riding day and night. = Equally important is a passion for furthering cancer research. The team = will include cancer survivors, caregivers, physicians, nurses, and researchers, who will train for 16 weeks under the guidance of Carmichael Training Systems.=20 Please forward this message to your friends and help spread the = word about the Bristol-Myers Squibb Tour of Hope. If you're interested = in being a part of the 20-person team, visit www.tourofhope.org to = submit your name in advance and be among the first to receive an = application when it becomes available online on March 15. Sincerely,=20 Lance Armstrong=20 Cancer Survivor=20 Tour de France Champion=20 _______________________________________________________________ =20 Creatine is a waste of time and money from my experience. This = latest research supports my position and unless you are Match Sprinter, = do not consider it. This is the intro and summary of the article on = http://www.gssiweb.com=20 Focus on a good diet of vegetables, whole grains and lean protein, = and spend your money on good vitamins. - Craig =20 SCIENTIFICALLY DEBATABLE: IS CREATINE WORTH ITS WEIGHT? VOLUME 16 (2003) NUMBER 4=20 Eric S. Rawson, Ph.D. Department of Exercise Science and = Athletics Bloomsburg University Bloomsburg, PA Priscilla M. Clarkson, Ph.D. Department of Exercise Science = University of Massachusetts Amherst, MA =20 KEY POINTS a.. Phosphocreatine is a critical fuel for sprinting and other = brief activities requiring high power outputs. Creatine supplementation = in the diet can increase creatine and phosphocreatine levels in the = muscles, but there are large individual differences in this response.=20 b.. Creatine use is common. Surveys indicate that 17-74% of = athletes of various ages in a variety of sports use creatine = supplements.=20 c.. Creatine supplementation has been shown to improve = performance of brief (<30 s) high-intensity exercise, but there is = limited evidence that it can enhance performance during exercise lasting = longer than about 90 s.=20 d.. Creatine supplementation during resistance training may = allow athletes to complete more repetitions per set of a given exercise = and may allow them to "recover" more rapidly between sets.=20 e.. There appears to be no association between creatine = supplementation and adverse side-effects in apparently healthy = individuals.=20 INTRODUCTION In an age when success in sports is often associated with = increased future earnings and when many athletes have a "win at all = costs" attitude, the use of dietary supplements has increased markedly. = Creatine monohydrate is a commonly used supplement, accounting for about = US $400 million in annual sales in the United States alone (American = Academy of Pediatrics, 2001). Athletes in the former Soviet Union may = have been ingesting creatine to enhance performance as early as the = 1970s (Kalinski, 2003), but the popularity of creatine with athletes = increased substantially in the early 1990s by the revelation that = Olympic gold medal winners Linford Christie and Sally Gunnell used = creatine (Hawes, 1998). Moreover, scientific publications reporting that = dietary creatine supplementation could increase muscle creatine stores = (Harris et al., 1992) and improve the performance of brief, high-power = exercise (Greenhaff et al., 1993) lent credence to the anecdotal = evidence of creatine benefits. Unlike many dietary supplements, much = research has been conducted on creatine, but its efficacy as an = ergogenic aid remains controversial. The purpose of this article is to = summarize the available literature concerning the prevalence of, = ergogenic effects of, and adverse events associated with creatine = supplementation. SUMMARY AND COMMENT Although roughly 300 studies have been carried out to test the = effects of creatine on exercise performance, a definitive answer to the = question "Does creatine work'" still eludes scientists. Although many = reports have been inconclusive, on balance, the data suggest that = creatine loading can improve performance in high-intensity exercise = lasting less than 30 s. Studies reporting creatine benefits for = resistance training exercise are more consistent in demonstrating = positive effects. It appears likely that creatine allows some athletes = to train with higher work loads. Still, motivation could be a = confounding factor in these studies because it is difficult to blind = studies when there is an obvious increase in body weight and "swelling" = of muscles. Although meta-analyses have been conducted in an attempt to = compare results of many studies in an unbiased manner, there are several = limitations with this statistical approach. The criteria for selection = of studies are subjective and differ among investigators. Also, a = problem of potentially biased sampling of studies exists because small = sample sizes may have lead to erroneous positive results in many = published studies and because many studies finding no effect are never = published. Indeed, many abstracts of research on creatine = supplementation have not been published. It is interesting to note that = no studies reported negative effects of creatine supplementation on = performance (unless it was secondary to an increase in body weight). The fact that ingested creatine does increase muscle creatine = concentration in some individuals indicates a potential for enhanced = performance of brief high-intensity exercise. However, there is a large = inter-subject variability in muscle creatine changes in response to = supplementation. It is not clear why certain individuals are more likely = than others to increase muscle creatine levels in response to creatine = supplementation. Because there are exceptions to the rule that a high = initial level of creatine in muscle dictates a poor response to creatine = supplementation, differences in initial levels of creatine cannot fully = explain the variability in response to creatine ingestion. Certain = individuals may possess a gene variant that allows them to store more = creatine in their muscles. If this is so, then small sample sizes, = characteristic of most of the studies of creatine effects on exercise = performance, could either over- or under-represent subjects who are = predisposed to increase their muscle creatine levels in response to = creatine supplementation. Our overall conclusion is that the performance of some, but not = all, individuals can benefit from creatine supplementation; there is no = "magical" effect for everyone. If only some individuals experience a = benefit, then do these individuals have an unfair advantage in sport = performance' The ethical issues associated with creatine supplementation = remain unclear. =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 ------=_NextPart_001_015F_01C40ADA.7D5F91A0 Content-Type: text/html; charset="iso-8859-1" Content-Transfer-Encoding: quoted-printable E-mail = Newsletter
 

Coach Craig=92s Newsletter=20

March 15,=20 2004

           &n= bsp;          =20 In this edition:  =

                &n= bsp;          1.=   Craig is now "Bike=20 Teacher"

                &n= bsp;           &nb= sp; 2.  See something=20 cool

           &n= bsp;           &nb= sp;        =20 3.  You could = ride with=20 Lance!            &n= bsp;           &nb= sp;         =20

           &n= bsp;           &nb= sp;           =20 4.  Creatine = is not=20 advisable

 

 

 

It=20 is our choices that show what we truly are, far more than our = abilities.=20

J.=20 K. Rowling

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Craig=20 Undem

3917 = SW Webster=20 St

Seattle=20 WA=20 98136

 

Phone:

(206)=20 938-1091

 

E-mail:

grundem@msn.com

 

 

 

 

 

 

 

 

 

 

 

 

"When=20 I was a Beatle, I thought we were the best fucking group in the = goddamn=20 world, and believing that is what made us what we=20 were."

 

 John=20 Lennon.=20

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What=20 is Coach Craig=92s Doing?  new=20 focus =96=93 Bicycle Teacher=94

 

First, thank you to = all of you=20 for the nice mail and encouragement as I make the transition back = to self=20 employment.  It is = nice to=20 know I have helped you improve your cycling and been able to share = some of=20 my passion for this sport.  = So, to answer your questions on what I plan to do besides = play with=20 my son and work on building my garage, please read=20 below.

 

Before I started = working for=20 CTS, I had my own coaching business for 3 years and the part of it = I=20 enjoyed the most was getting to ride with my students.   It could be learning to = corner,=20 learning to draft or it could be working through a problem they = were=20 having.  Sometimes = it was a=20 fear of descending after a crash, other times it was frustration = with=20 learning how to hop barriers in cyclocross.  Sometimes it was whole = teams=20 wanting to get their goals set and work on getting a game plan for = the=20 season.  I enjoy = this kind of=20 work.

 

As I have worked = primarily as=20 an online coach the last 3 years, I have missed working with = people=20 one-on-one.  I love = the energy=20 and excitement of working with beginners like my 3 years with the = Leukemia=20 Society, and most recently the Tour of Hope.  I spent yesterday = afternoon giving=20 14 University of=20 Washington=20 Husky = cycling team=20 students a free criterium cornering clinic, and it was fantastic = to see=20 the excitement in their eyes and the progress they could make in = just 2=20 hours.

 

This is my primary = focus=20 now.  I plan to do more of these clinics, and other little = classes to=20 help people become better cyclists. =20 I will return to doing hourly private lessons in the=20 Seattle area,=20 and I am now calling myself a =93bicycle teacher=94 ( or = =93professor=94 for=20 my advanced classes.) J

 

I wish all of you a = fantastic=20 season with smooth roads, tailwinds and sunny sweet rides.  And remember the most important = thing...chamois creme'! (oh, and keep all of your weight on the = outside=20 pedal when cornering).

 

 

 

Ya=20 wanna see something cool? =20

 

Check out = Lance=92s new=20 commercial for Nike, you can download it from their site at the = link=20 below.  It shows top = sports=20 stars in new roles.  = What it=20 says to me is that we all are actors and have our stages. It is = not the=20 stage that matters, what matters is what we bring to it.  Choose to be your=20 best.

 

Cycling is a = metaphor.=20

 

Enjoy:

 

http://niketown.nike.com/?ref=3Dglobal_home

 

 

 

 

You=20 could be chosen to join Lance in a very cool ride, the Tour of = Hope.  If you have been = affected by=20 cancer, and love riding, this is an opportunity of a = lifetime=85From=20 L.A.=20 himself:

 

Dear Friends:

Last fall, 26 = individuals=20 from the cancer community joined me on an
inspiring journey = across=20 = America=20 from Los Angeles to=20 Washington,=20 DC.
This year, I'm looking = for 20=20 cyclists who have been touched by cancer
to join the = Bristol-Myers=20 Squibb Tour of Hope(tm) Team to help inspire
and invigorate = interest in=20 cancer research.

I'm partnering with Bristol-Myers Squibb, = the=20 company who provided the
drugs with which I was treated, to = lead the=20 Tour of Hope.  It will kick
off in = Los=20 Angeles on October 1, 2004 and reach=20 Washington,=20 DC on
October 9.  The = Tour of=20 Hope riders will stop in cities along the way to
share their = personal=20 stories that bring to life the importance of = cancer
research. =20 I'll join the team at the start, finish and for = selected
segments along=20 the way. 

The cross-country ride is only one of many = ways to=20 become involved in
the Bristol-Myers Squibb Tour of Hope.  = Consider joining us=20 in
Washington for = a=20 fundraising recreational ride at the grand finale on
October 9, = or as a=20 volunteer at locations along the route. 

The = 20-member Tour=20 of Hope Team must have the cycling ability and
endurance to = complete=20 the 3,200 mile trip, which will involve cycling in
100 mile = relays each=20 day for  8 days, riding day and night. Equally
important = is a=20 passion for furthering cancer research.  The team = will
include=20 cancer survivors, caregivers, physicians, nurses, = and
researchers, who=20 will train for 16 weeks under the guidance of
Carmichael = Training=20 Systems.

Please forward this message to your friends and = help=20 spread the word
about the Bristol-Myers Squibb Tour of = Hope.  If=20 you're interested in
being a part of the 20-person team, visit = www.tourofhope.org to = submit
your=20 name in advance and be among the first to receive an = application
when=20 it becomes available online on March 15.

Sincerely, =

Lance=20 Armstrong
Cancer Survivor
Tour de France Champion=20

_______________________________________________________________<= o:p>

 

Creatine=20 is a waste of time and money from my experience.  This latest research = supports my=20 position and unless you are Match Sprinter, do not consider it. = This is=20 the intro and summary of the article on=20 http://www.gssiweb.com= =20

Focus=20 on a good diet of vegetables, whole grains and lean protein, and = spend=20 your money on good vitamins. - = Craig

 

SCIENTIFICALLY DEBATABLE: IS CREATINE = WORTH ITS=20 WEIGHT?

VOLUME 16 (2003) NUMBER 4=20

Eric S. = Rawson,=20 Ph.D. Department of Exercise = Science and=20 = Athletics=20 Bloomsburg=20 University=20 Bloomsburg,=20 PA

=

Priscilla M. = Clarkson,=20 Ph.D. Department of=20 = Exercise=20 Science=20 University of=20 Massachusetts= =20 Amherst,=20 MA

=

KEY=20 POINTS

  • Phosphocreatine = is a=20 critical fuel for sprinting and other brief activities requiring = high=20 power outputs. Creatine supplementation in the diet can increase = creatine and phosphocreatine levels in the muscles, but there = are large=20 individual differences in this response. =
  • Creatine use is = common.=20 Surveys indicate that 17-74% of athletes of various ages in a = variety of=20 sports use creatine supplements.
  • Creatine = supplementation=20 has been shown to improve performance of brief (<30 s) = high-intensity=20 exercise, but there is limited evidence that it can enhance = performance=20 during exercise lasting longer than about 90 s.=20
  • Creatine = supplementation=20 during resistance training may allow athletes to complete more=20 repetitions per set of a given exercise and may allow them to = "recover"=20 more rapidly between sets.
  • There appears to = be no=20 association between creatine supplementation and adverse = side-effects in=20 apparently healthy individuals. =

INTRODUCTION

In=20 an age when success in sports is often associated with increased = future=20 earnings and when many athletes have a "win at all costs" = attitude, the=20 use of dietary supplements has increased markedly. Creatine = monohydrate is=20 a commonly used supplement, accounting for about US $400 million = in annual=20 sales in the United=20 States alone=20 (American=20 Academy of Pediatrics, = 2001).=20 Athletes in the former Soviet Union may have been ingesting = creatine to=20 enhance performance as early as the 1970s (Kalinski, 2003), but = the=20 popularity of creatine with athletes increased substantially in = the early=20 1990s by the revelation that Olympic gold medal winners Linford = Christie=20 and Sally Gunnell used creatine (Hawes, 1998). Moreover, = scientific=20 publications reporting that dietary creatine supplementation could = increase muscle creatine stores (Harris et al., 1992) and improve = the=20 performance of brief, high-power exercise (Greenhaff et al., 1993) = lent=20 credence to the anecdotal evidence of creatine benefits. Unlike = many=20 dietary supplements, much research has been conducted on creatine, = but its=20 efficacy as an ergogenic aid remains controversial. The purpose of = this=20 article is to summarize the available literature concerning the = prevalence=20 of, ergogenic effects of, and adverse events associated with = creatine=20 supplementation.

SUMMARY AND=20 COMMENT

Although roughly 300 studies have been = carried out=20 to test the effects of creatine on exercise performance, a = definitive=20 answer to the question "Does creatine work'" still eludes = scientists.=20 Although many reports have been inconclusive, on balance, the data = suggest=20 that creatine loading can improve performance in high-intensity = exercise=20 lasting less than 30 s. Studies reporting creatine benefits for = resistance=20 training exercise are more consistent in demonstrating positive = effects.=20 It appears likely that creatine allows some athletes to train with = higher=20 work loads. Still, motivation could be a confounding factor in = these=20 studies because it is difficult to blind studies when there is an = obvious=20 increase in body weight and "swelling" of=20 muscles.

Although meta-analyses have been = conducted in an=20 attempt to compare results of many studies in an unbiased manner, = there=20 are several limitations with this statistical approach. The = criteria for=20 selection of studies are subjective and differ among = investigators. Also,=20 a problem of potentially biased sampling of studies exists because = small=20 sample sizes may have lead to erroneous positive results in many = published=20 studies and because many studies finding no effect are never = published.=20 Indeed, many abstracts of research on creatine supplementation = have not=20 been published. It is interesting to note that no studies reported = negative effects of creatine supplementation on performance = (unless it was=20 secondary to an increase in body = weight).

The=20 fact that ingested creatine does increase muscle creatine = concentration in=20 some individuals indicates a potential for enhanced performance of = brief=20 high-intensity exercise. However, there is a large inter-subject=20 variability in muscle creatine changes in response to = supplementation. It=20 is not clear why certain individuals are more likely than others = to=20 increase muscle creatine levels in response to creatine = supplementation.=20 Because there are exceptions to the rule that a high initial level = of=20 creatine in muscle dictates a poor response to creatine = supplementation,=20 differences in initial levels of creatine cannot fully explain the = variability in response to creatine ingestion. Certain individuals = may=20 possess a gene variant that allows them to store more creatine in = their=20 muscles. If this is so, then small sample sizes, characteristic of = most of=20 the studies of creatine effects on exercise performance, could = either=20 over- or under-represent subjects who are predisposed to increase = their=20 muscle creatine levels in response to creatine=20 supplementation.

Our=20 overall conclusion is that the performance of some, but not all,=20 individuals can benefit from creatine supplementation; there is no = "magical" effect for everyone. If only some individuals experience = a=20 benefit, then do these individuals have an unfair advantage in = sport=20 performance' The ethical issues associated with creatine = supplementation=20 remain unclear.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 



 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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