Friday, October 20, 2017

Are probiotics the new performance enhancers?

Learning is for life. As my anatomy prof always says “Is this on the test?… YES. Life is cumulative!” Even though I have left the ski team and the microbiology program at UW, the things that I learned there continue to find ways of integrating into my life.
This week I attended a lunch seminar here at the Boucher Institute of Naturopathic Medicine and learned about  the human micro biome in relation to health (key flashbacks to Rachel’s exuberance on this topic). 
Nigel Plummer, a PhD from the UK, covered topics ranging from breast feeding and immunity, to microbe diversity’s  effect on allergies and finally got to the topic that is of special interest to the ski team: the impact of probiotics and micro biome on the performance and recovery of elite athletes. 
           Its not surprising elite level training stresses the body in ways that can cause bowel problems, prolonged recovery times, increase gut permeability to endotoxins and increase oxidative stress. The good news is that our little gut warrior microbes can offer a huge hand when it comes to dealing with the extra stresses that we put our bodies through intense training. 

Strains of Lactobillus and Bifidobacterium have been shown to have beneficial effects on tight junctions and intestinal barrier function ( Blackwood, 2017). This means that not only will you loose less water when you are already dehydrated from a long mountain run but you will also absorb fewer endotoxins in your gut lining.  A healthier gut will make you feel like a million bucks!

Another study showed that extreme physical activity, perhaps the amazing 21K classic in Crested Butte, can induce oxidative stress on your body (think ROS). This can contribute to that tired feeling of fatigue a few days following a race, muscle soreness an a longer recovery time. They then found that probiotic supplementation of L. rhamnosis and L. paracasei increased plasma antioxidant levels so essentially the microbes in your gut neutralized some of this oxidative stress and can speed up recovery time! (Roberts, 2106) 
Some of you non-microbologist Nordies may find the following slide from the presentation a bit easier and more relevant to racing. 

  The graph shows just how much time the athletes shaved off when they benefited from probiotic supplementation (HMF is the brand and contains Bifido bacterium, Lactobacillus species) in extreme endurance races.  Probiotics may provide athletes with secondary health benefits that could positively affect athletic performance through enhanced recovery from fatigue, improved immune function, and maintenance of healthy gastrointestinal tract function.So take your probiotics kids and eat fermented foods like kombucha, saukraut, yogurt, kefir, and miso! (Sorry guys beer only partially counts ;) )

Blackwood BP, Yuan CY, Wood DR, Nicolas JD, Grothaus JS, Hunter CJ. Probiotic Lactobacillus Species Strengthen Intestinal Barrier Function and Tight Junction Integrity in Experimental Necrotizing Enterocolitis. Journal of probiotics & health. 2017;5(1):159. doi:10.4172/2329-8901.1000159.


Roberts, J.D.; Suckling, C.A.; Peedle, G.Y.; Murphy, J.A.; Dawkins, T.G.; Roberts, M.G. An Exploratory Investigation of Endotoxin Levels in Novice Long Distance Triathletes, and the Effects of a Multi-Strain Probiotic/Prebiotic, Antioxidant Intervention. Nutrients 20168, 733.

Monday, October 16, 2017

Skiers of the Month - September



Starting the semester is hard for everyone. No matter what you did during the summer the change to classes, homework and training can be tough.

This especially true if you are a freshman. You have all the issues mentioned above PLUS being away from home for the first time, roommates, feeding yourself, classes and homework unlike anything you have done in the past, and many other difficulties.

This is what makes these two young women so phenomenal. They both have had a great deal to manage in the first month of the semester and in spite of this they have the highest practice percentages on the team!

Ella spent the summer working in two different labs in addition to making it to almost every single summer practice and ALL the adventure weekends! Despite what should have been a fairly easy transition to school one of her projects didn't end as planned and she was also left completely in charge of it. A project that really should have been managed by a staff member or graduate student fell squarely in her lap as a Junior in college. This in top of a difficult schedule with multiple hard courses and labs.

Ella is also the Vice-President of the team and as such is a strong roll model to the younger skiers. She takes this very seriously. This entire semester Ella has only missed practice when she was sick, which wasn't often. She has been an inspiration for the team in all aspects: school, training, volunteer work, and leadership. Always with a smile and a willingness to help she embodies the team.

Ella has stepped into the void left by her mentors, Elise, Sierra and Meghan, and has not disappointed. For this reason Ella is Skier of the Month for September. YOU ROCK OUR WORLD!!!!

Maddy has been around the team for so long that we forget she wasn't always here. She has attended multiple Memorial Day Ski Camps and fit in so well from the start that we looked forward to having her on the team. She has not disappointed. She is as wonderful and fits even better than we anticipated. I can't even tell you how many times she asked to help this weekend and better yet I found her just finding things to do, like dishes. She is already making her mark on the team with her smile, laugh and willingness to hurt and help!

I do not recall a time when a freshman managed to handle the transition to school and skiing better than Maddy has done. She has missed only two practices, one when she had a terrible week of exams and one when her alarm didn't go off. She is so dedicated that she is one of the faces that I expect every time I look up.

She also excelled in the hillbounding this weekend at FORO, finishing the workout with the older girls and looking good all the way through the end.

She has done a phenomenal job of school and skiing, managing to get enough rest to not get sick while still being successful in the classroom and training. She is a rock and she's only 1 month into her freshman year! We are super excited she is finally part of our family.

Maddy, you ROCK OUR WORLD!!!!

Monday, September 18, 2017

Overlooking Lake Marie with the crew!


Alumni Family,

By your request, I write this from Clifford's passenger seat.
We left early this morning, set on making the Medicine Bow ascent loop. Rain on the ground and the beginning of an autumn chill, I could see the fresh snow on the mountain tops. I turned to Christi and asked if perhaps we should rethink our adventure. She looked at me, didn't say anything. I nodded my head and knew we would make the loop no matter the weather.
As we drove up the switchbacks, yellow and orange fall colors dotted the newly fallen beetle kill. Sunshine splattered through the trees but I could see the cloud hanging over the Snowies and knew it was low visibility up top.
Chatter from the back of Clifford was animated and I shouted back a greeting to our newest team member, Ben 2.0. Curly hair just like Ben 1.0. I gazed past 1.0 at 2.0 and was surprised to see the same sparkling eyes as well.
Clifford had now ascended into the cloud cover and the familiar feeling of being cuddled by winter crept into my soul. Morgan piped up and said, "It's like our own personal Narnia winter." We pulled into the Lake Marie parking lot, dawned hats, gloves and buffs. I ran a few quick spirals in the parking lot and my prints looked like 'goldfish crackers' in the snow.
Down the path we ran. Ben, Ben, and Kit-Kat fell into step next to me and then Trevor, with his Wyoming jacket blazed by - making a slalom course out of all of us.
As we climbed, the cloud cover became thicker and thicker until we could only see from one post to the next. Ben 1.0 had followed Trevor and the two had blazed ahead with Nick in pursuit. I ran with Kit-Kat and Ben 2.0. Ben, a kinesiology major hopes to go to medical school. I'm sure he will declare a microbiology major soon. Kit-Kat has a beautiful mind. She is writing an essay arguing that both the Odyssey and the Telemakia are really 'homecoming' stories. She is majoring in business and hopes to someday take over her father's brewery.
We trudge through 3-inches of snow and the wind begins to swirl. With the limited visibility, I turn my small group around to check in with Christi's group and, of course, her GPS. But we are right on track. I fall into step with Christi and she tells me the cliff notes version of 'The Hate You Give.' She highlights a conversation that the characters - of mixed race - have in the car. They are all questioning quintessential things that 'white people do' or that 'black people do'. One of them asks, "Why do white people always break up and not stay in a group in dangerous situations. You never see black people splitting into groups and getting killed because of it. You stick around where everyone has your back".
At that moment we realize that Maddy, Morgan and K Palm had fallen behind. Christi and I double back and from here out we determine to keep our groups connected.
Thus, with Kit-kat and Ben 2.0, I climb. The temperature has and the snow was is dryer but we are warm. I told them that this is the kind of day that builds grit. But these youngsters are no strangers to grit. In only a few weeks of knowing Kit-Kat, I have heard more survival stories than anything else. Over the summer she played in 'The Troopers'. They drove from one venue to another at night, slept in the bus and when they arrived the next morning, they stared rehearsing and then performed at night before getting back into the bus. One day she got a bloody nose while playing, ripped a piece off her shirt off, put it in her nose and kept playing.
Keeping track of the Christi's group, we pause for a drink and notice the beautiful pattern of ice on the leeward side of a rock. All taken by a tiny awe-inspiring site, we speak of the patterns of nature and their repetition. Ben 2.0 says, "It likely has something to do with hydrogen bonding." I smile inside, think of all of you and say, "and surface area."
We take the last switchback and rise onto the final rocky stretch. It is cold, windy and moving from rock to rock requires hands. My fingers begin to feel wet and the familiar feeling of coaches’ cold fingers sets in. I lead the two Freshmen to the summit and the double back to meet Christi's group. I find Christi and Morgan; they say K Palm and Maddy are coming. Together Christi and I lead Ben 2.0, Morgan and Kit-Kat down the opposite summit trail until we get to the point that the trail is discernable. Ben 2.0, endorphins rushing, waxes rhapsodic about winter and how much he loves -10ºF days, whore frost and frost eyelashes. Kit-kat says that we should develop a new line of mascara called 'Nordic'. Suddenly the energy, laced with fear and cold causes a hole to open in the space-time continuum and I am back again on the South Fork Lake Creek where I welcomed most of you to the team. Remember how quickly the lighting started? We huddled under rocks and I hoped that all of you would live; it was the first time of many that I realized that I would easily give my own life for all of yours.
But the memory from that day that is most acute is not the fear on the rocks but it is the elation of the moment when we safely descended. I stopped you when I knew the lighting was far enough away; we dipped out fingers into the black mud and put war paint on our faces. Remember? The picture still hangs on our wall. That war paint sure lasted through many years of battle.

Once Christi had helped Kit-Kat, Ben 2.0 and I to get past the scree she had turned around to reconnect with Maddy and K Palm.
The wind, now fierce, reminds me that there is such a fine line between safe and ‘at risk’. I fight to keep the endorphins rushing so that I can keep the skiers jazzed. I want to yell back to Morgan and ask what would happen next in Narnia but I can't fight the wind.
Worried about the group behind I tell Kit-Kat and Ben to keep following the trail and I'll run backwards just to check. I also hope that running uphill will warm my hands.
Fortunately it's only minutes before I see the three. I shout out, "If we step up the pace we will catch the others." Maddy leads the way and we half ski, half run down the descent. We move from one Karin to another and eventually I feel my hands move from the pain to warmth. Maddy reminds me that her major is also Kinesiology. She tells me how excited she is about biology, how, even though she is not in the class, she helps Rilley do her homework.
As you all know, the sexier the conversation, the faster the pace and we close the gap to Kit-Kat, Morgan and Ben 2.0. Unexpectedly the drifts get deeper as we descend until finally we turn a corner and can see over the edge of the Med Bow face and catch a glimpse of Lake Marie. "Someday I'll tell people about the great adventure I once had with the ski team." Says Ben 2.0.
If it is possible to cross the feelings of acute joy with those of deepest sadness, it is what both I feel now. I say, "Ben, if you stay on the team than it is quite possible that you are beginning the greatest adventure of your life." My chest tightens and eye fog now supersedes the real fog around us for all I can see is the colors of your dress, Elise, as it mixed with the new highlights in your hair on the night that you left and you said, "Thank you for the greatest adventure of my life." In that moment I thought that there was no way I could ever start again, ever love another group of athletes, ever even take another breath.

But now, on the final Med Bow descent, I close off the back of my throat and force one deep yoga breath. I realize the fog has begun to lift and Ben 2.0 sings "Jolly Holiday" from Mary Poppins. Just as he rings out, "Mary makes the sun shine bright..", a ray of sunshine hits my back and spreads across the snow. In a moment of warmth I realize that I will love another group of athletes because I know that we are all still together, that we never really leave one another behind and because I know that all of you would simply want me to.

Sunday, February 12, 2017

World University Games 2017: Recap by Sam Wiswell

Before I begin, I want to send a huge shout out to my teammates that held down the fort for the Mesa and Crested Butte races. You represented our team extremely well and continued to throw down incredible results while we were in Kazakhstan. This was without coaches Christi and Rachel or half of your team and I am incredibly proud and impressed by all of you.

Describing my time in Kazakhstan is an experience I can’t fully convey to you with words and pictures but I believe that it is worth a try for the readers of this blog. I will offer a warning in advance that this post is long and sappy. As a senior in my last season on the team, I feel a few “senior moments” coming on and hope you enjoy reading this post half as much as I enjoyed writing it. In the middle of our trip, Christi and Rachel challenged us to sum up the experience in a word. For me, it was “Dreamlike.” This was my third time competing in the World University Games and it was hands down the best.
USA Team Scoping Out the Alatau Cross Country Skiing and Biathlon Complex

I am embarrassed to say I knew very little about Kazakhstan before arriving in the country but found it to be a fascinating place once I arrived. The games were based out of the city of Almaty which is the country’s largest city with over 1.7 million people calling it home. The city is a hub of Eurasian culture and has served as a diverse crossroads for people from all over the world throughout history. This was initially fueled by its prominence as a stop on the historic Silk Road and today still functions as a financial and trade center for the region. This is just one factor that makes Almaty a city of stark contrast. Almaty saw both the good and bad times of the Soviet Union resulting in a clash of modern and soviet architecture that is often found side by side. The juxtaposition that hit me the hardest, was the incredible beauty of the landscape side by side with the worst pollution I have ever experienced. Due to the dirtier gasoline, lower emissions regulations on power plants, and many people burning wood and coal to heat their homes, the city is almost always blanketed in a thick layer of smog. If you think Salt Lake City is bad in the winter, it’s got nothing on Almaty. It wasn’t uncommon to lose sight of the beautiful 15,000-foot tall peaks just south of the city through the haze. At its worse, you could hardly see from one building to the next. In a year where I have been focused on the sustainability of skiing with decreasing snowpack, my thoughts turned to air quality as the sound of coughing range through the athlete's village. In the United States, we are privileged to not have to worry about this as much. However, after living in a thick cloud of smog for two weeks, and having multiple teammates deal with health issues, it is clear that the issues combating skiers globally are more extensive than having enough snow.

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The mountains of Almaty on a "clear day"

Despite the poor air quality, the city and its people were incredible and made for some truly memorable experiences. The US Consulate in Almaty was very involved with the whole USA Team and not only hosted a party at the Ritz Carlton in our honor but took a day to show us around the city. My highlight from this was a gondola ride to the top of a hill, near the city center, with a view from the top that was stunning. We also took a tour of the Almaty’s cultural site which notably included a beautiful Russian orthodox church, the cities largest museum, and the Green Market. This was an Asian market where bartering was the standard and you could find everything from traditional and modern clothing to sheep horn bows to freshly butchered horse meet. Very few people spoke English at the market and while trying to communicate with some salesmen about their dried fruit, I had one of the funnier interactions of my trip. After communicating I was American a group of vendors laughed and said, “No, you Russian” and pointed at my rosy cheeks. This continued to happen throughout the market with laughs and smiles from the vendors. I guess my rosy cheeks make me a Russian. Smiling was not uncommon while in Kazakhstan as I probably say more smiles per capita than I have anywhere else in the world. This was especially prevalent when we were walking the streets in our USA gear. There is one day in particular that highlights this for me. We were exploring an expo for traditional Kazakh culture and were in the back of a crowd of a couple hundred people watching a musical performance. They had invited some of the kids to come up on stage and dance. Quickly after the performers saw us, we were motioned onto the stage to come join. After a moment of hesitation, our group ran up on stage and danced with the kids for a song. When the song ended, the band grabbed our hands and said something to the effect of “American Friends.” The crowd went wild and as we stepped off the stage, a crowd formed around us for pictures and autographs. I have never in my life felt that level of fame. In the fray of picture taking, I received two firm butt squeezes from older Kazakh women, and ended up being handed a women’s young baby. After the picture was taken, I handed the baby back its mother and she told me “thank you” tears in her eyes. This only lasted for a second as another group grabbed my arm for a picture. Fame of that magnitude was unreal is something I am grateful I got to experience for a few days and not my entire life.
Checking out the speed skating rink

In the whirlwind of experiences that these games offered, my strongest memories will be from the people I met. We spent about three hours on the bus to the venue every day which allowed for some great conversations. In trying to channel the social prowess of my teammates Britta Schroeter and Taylor Vignaroli, I ended up forming friendships with a number of athletes and volunteers from Canada, Germany, Italy, Norway, China, Belarus, Australia, and Kazakhstan among others. I hope some of these will last into the future. While some of my interactions were two-hour conversations that I hope to never forget, others were far less traditional. This was highlighted by an interaction I had with an athlete from Belarus. While riding the bus up to the venue on the day of the relay races, a woman I had interacted with that week was sitting in front of me. She knew a few words of English and greeted my teammates and I with, “American Boy, American Girl” in a thick Russian accent and a big smile. That day she had not acknowledged us yet as it was early morning and the sun had only just begun to rise. I was having a conversation with my long-time teammate Yara Thomas (we have skied together since middle school) when, without looking back, the women from Belarus extended her hand toward me. At first, I thought she was just stretching but her hand remained for an uncomfortably long time and eventually Yara and I, perplexed, stopped talking. She looked over her shoulder and pointed her finger, not directly at me, and paused. Still perplexed, I did nothing. Five long seconds later she tapped my leg and I grabbed her hand. I received a strong squeeze from a surprisingly soft hand that lasted for a solid three seconds but felt like a lifetime. Still not looking at me, she released my hand and the sounds of the bus flooded back into my ears. I was the last time I interacted with her but later that day she anchored her relay to fourth. I guess she just needed a squeeze.

Within the USA nordic team, we had the pleasure of athletes from UW, Western State, St. Olaf, Colorado Mesa, the Airforce Academy, and OSU representing the country. While the qualification process for the games is hard to explain here, the athletes that represented the US were essentially an all-star team from the 2016 USCSA National Championships that were held in Lake Placid. This is different than in the past as UW had been the sole representative at the 2015, 2013, and 2011 World University Games. While I wish all my teammates could have been at these games, a mixed team added to the experience immensely. Getting to know the people we race against all season on a deeper level turned acquaintances into friends as we became the USA Team.  It also generated the best cross country results that the USA has had since the USCSA has sent a team to the event. I hope this continues well into the future.

Of course in all of this, there was racing. I skied four of the six events including the 10km classic, 10km skate pursuit, 1.6km classic sprint, and the 30km classic. The venue of Alatau is incredible with ideal classic striding climbs and technical hairpin turns. The field was incredibly fast and contained world cup caliber racers from many nations. The highlight of my week of racing, and potentially my entire ski career, was the 30km classic mass start. The race was six 5km laps and two nights before the race we were informed a lapping rule would be in effect. This essentially meant if we got lapped by the front pack, we would be pulled from the race. This led a good number of racers to not even start the race but, I saw it as a challenge I wanted to pursue. As one of my Canadian friends said, “Why not give it a whack when you have flown half way around the world to be here?” The race started a bit fast for my taste l but I knew that it would be essential to keep moving fast to ensure I did not get lapped. With this in mind, I skied an aggressive race through lap four. I had entered the zone and was catching a number of skiers that had strung out in front of me. Entering lap five, Coach Christi’s voice broke through screaming, “It’s going to be tight, you gotta go!” I kicked it into the fastest gear I could muster after 20km of aggressive racing as I felt the lead pack on my tails. As I entered the stadium the crowd roared, and it wasn’t for me. Just a quarter of a kilometer back, the leaders with duking it out for the win on their final lap. I entered the lap lane and hammered through the stadium glancing back to see the top three racers entering the final straight away. I had narrowly avoided getting lapped and had completely exhausted myself doing so. The racers I had been chasing started to slip away but I continued to push. I entered the stadium for the final time as the last racer allowed to finish. The crowd erupted into a roar and I thought, “That can’t possibly be for me.” Glancing around I realized it was and I hammered the final straight away. Three meters from the finish I stood up, blew a kiss to the crowd, and waved as I crossed the finish line. I will never forget that moment.


To finish this off, I just wanted to shout out a few thank yous. A huge thank you is due to the over 3000 student volunteers that made the event possible. Everyone volunteer I talked to had their own incredible story that I simply do not have the space or time to describe here. Without them, the games would not have been possible and they did it without receiving any monetary compensation. I would also like the thank BTI Events for getting us to the games, offering logistical support, and enabling so many young American athletes to compete on the world stage. To our coaching staff, Christi Boggs, Rachel Watson, Tom Jorgenson, Isaiah St. Pierre, Sindre Solvang and Kyle Bochanski, I am forever in your debt as, without you, this simply would never have happened. Finally, thank you to all of those who supported the athletes both from back in the US both financially and emotionally. This event wasn’t free and it wasn’t easy and we are forever thankful for your support. 

Monday, February 06, 2017

Skier of the Week: Stagecoach Classic

Skier of the Week

Stagecoach Classic

video

After finishing the Elite team race around the west trip we came home to our wonderful Competitive Team. It was soooo amazing to have the whole team together, we miss our peeps so much when they are missing! For this week we had the opportunity to do a one day race with everyone and was it AWESOME! We had a team dinner on Friday night and then left early on Saturday to drive to Devil’s Thumb Ranch in Colorado for the Stagecoach Classic. This race is what Nordic skiing is all about. It starts on the beautiful trails of Devil’s Thumb but soon winds up into trees. At times the trail is just a snowmobile wide with a track. It is truly the best ever!

Despite the idyllic setting there was some serious ski racing to be had as it is a Rocky Mountain Conference Nationals Qualifier and DU and CU both brought some skiers as well. Several athletes had very good races including Mason, who beat all but 1 of the CU skiers, Sam who skied like a beast and Elise who put the DU girls away. However, one athlete rose to the top!

Trevor Willoughby is the future of our team and we can say the future looks bright. He is on a team with some big dogs who have been skiing for more years and are seasoned veterans so he often feels that he is not good enough but that is far from the truth! His race points At this race bettered any of his teammates at the same age. A little patience and another summer of good training and he’ll really start flying!

In addition he has already taken a major step in team leadership by serving as Underclass Representative, actively helping the officers with EVERYTHING and working with our newest member of the team.

Speaking of flying, that’s exactly what he did at the Stagecoach Classic! The path of this race makes it difficult for coaches to see much of the race as there is not access to the course except on skis. Christi skied out about 5km to give feeds and when the lead pack came into sight there was a lot of brown & gold to be seen with the top men, Mason, Sam and Will, right in the mix. What was a little surprising was that Trevor was hanging not far off the back and he looked comfortable and relaxed. We weren’t able to see the rest of the race but that must have been where he stayed because the results showed a 5th place in RMC and RMC points of ******! The best of his career by a long shot! This was also in a 15km, a distance that he had struggled with earlier.

We believe this finish to be an indication of things to come. Trevor will only improve and ski faster and with his devotion to the team his leadership will shine!

For that reason Trevor Willoughby


ROCKS OUR WORLD!