(see Safety on page 3)

c o n t e n t s

page 2

• A Note from Brian Frank

• Our Mission Statement

page 4

• Ask Dr. Bill

The Absorption of ATP

• Race Caps

How to Achieve Maximum Benefits

page 5

• Joe Arnone

Stress Relief vs. Fat Burning

• Nate Llerandi

Consistency Is Key

page 6

• From the Desk of Steve Born

1,016 Miles

page 8

• It’s Race Time!

Hammer Gel at Nordic Races

page 9

• From the Desk of Dr. Bill

pH and Our Products

page 10

• Race Report

‘Rubber Duck’ Rosenthal

The Incredible Molly Hayes

page 11

• Athlete Spotlight

Jeannie Wall

page 12

• The End

A Final Thought

from Adham Sbeih

Bill Misner, Ph.D.

E-CAPS’ contract manufacturers whoformulate and encapsulate our productsare required to perform periodic analysesand report any irregularities. No ingredi-ent used in any E-CAPS product isbanned by either the IOC or the USOC.Further, none of our ingredients have anymetabolites capable of producing a posi-tive result for any of the bannedsubstances. To my knowledge, during theyears 1987-2002, NO E-CAPS-Sponsored athlete has ever tested positivefor an IOC or USOC banned substance.

One long-time user writes: “I have been

taking E-CAPS products enthusiasticallysince 1987. I have had multiple bloodtests in that time period. I have yet to havean out of reference range testosteronelevel or other hormonal irregularities as istypically related to androgenic steroid use.My hematocrit, hemoglobin, RBC countsare at levels which are within normal ref-erence range, eliminating illicit EPO druguse influence.”

Scott Moninger, who recently left oursponsorship and went to a competitor,never had a positive test while he was withus. We do not know what caused his cur-rent positive result; I am not, nor is anyone else, saying that Scott Moninger’s

SAFETY & INTEGRITY OF E-CAPS

Brian Frank, CEO

Despite the recent “flare up” caused byScott Moninger’s unfortunate predica-ment, supplement integrity is not a newissue. Shortly after I started the companyin 1987, Ben Johnson, the Canadiansprinter, tested positive for steroids at the1988 Olympics in Seoul. Shortly afterthat, Dr. Robert Voy came out with hisbook that blew the lid off the 1984Olympics and revealed extensive use ofold-fashioned blood doping, use ofbanned substances, and use of the USOClabs to determine clearing times. Prior tothese revelations, supplement integrityand banned performance enhancers werenot part of the consciousness of mostconsumers

The occurrence of contaminants is alsonot anything new. The USOC has goneso far as to advise athletes in their pro-grams to avoid all supplements from a

popular chain store brand because ofrepeated cases of contamination. If youbuy the cheapest variety of x, y, or z nutri-ent, it may very well have contaminantsor inferior quality or potency. Spend alittle more to get a reputed brand; yourhealth and performance are worth it.With supplements, most of the time, youdo get what you pay for.

At E-CAPS/HAMMER NUTRITIONwe take more precautions than I can eas-ily list here. So, here’s a partial list ofprecautions. First of all, we only workwith well-established FDA-certifiedfacilities that follow strict GMP (goodmanufacturing practices) guidelines. Ihave been doing business with most ofthese vendors, generally industry leadersin their area, for over 10 years. Each ofthem provides periodic random assays.We’ve never found a trace of any bannedsubstance or anything besides the listedingredients and excipients (compounds

37issue

(see Integrity on page 3)

our mission

The objective of Endurance News is to

provide you, the serious endurance

athlete, with a valuable resource that

you will find to be informative, educa-

tional, thought provoking and helpful in

your ongoing pursuit of optimum per-

formance and health.

Endurance News features insightful

articles on diet, nutrition, training and

other topics of interest for endurance

athletes — written by myself as well as

professional and elite amateur athletes

and other experts in the area of nutri-

tion and exercise. In addition,

Endurance News will include articles

highlighting new and existing E-Caps

products and how to get the maxi-

mum benefits from them.

In reading this and future issues, please

remember that the views expressed in

this publication will always be biased in

favor of a healthy diet, hard training that

emphasizes quality over quantity, and

prudent supplementation to improve

health and performance. But above all,

we at Endurance News believe there

are no short cuts, and success can

only come from hard work.

Brian FrankCEO

Back issues of Endurance News are available online.

Point your browser to www.e-caps.com

Legal disclaimer: The contents ofEndurance News are not intended to pro-vide medical advice to individuals. Formedical advice, please consult a licensedhealth care specialist.

Happy New Year! I hope that you haveenjoyed the Holiday Season and are look-ing towards 2003 with renewedmotivation and enthusiasm. I know I am.

Despite the sluggish economy, for us 2002can be summed up in one word - growth.The number of events we sponsored grewfrom under 100 in 2001 to over 400. Thenumber of Hammer Gel pouches we dis-tributed and sold also grew exponentially.The number of retail outlets sellingHammer Gel increased dramatically.Hammer Gel distribution in Hawaiiincreased by leaps and bounds. The num-ber of clients we assisted also increasedsignificantly. Yes, this all led to a healthyincrease in sales volume as well. I knowthat this growth would not have been pos-sible without your loyal support andpatronage. I am extremely grateful to youfor this and hope that you will continue tofavor us with your support in 2003.

That being said, I am totally aware of thefact that you patronize our businessbecause of the quality and effectiveness ofour products and the superlative serviceand extensive knowledge we providealong with them. I am also very awarethat you can take your business elsewhereif you choose.

Although I’m not one for resolutions, Imade one this year. I am resolved, 100%committed to doing better for you in2003 and beyond. We are scrutinizing

every product, service, and resource thatwe offer you to improve it, refine it orrebuild it from the ground up if neces-sary. We certainly won’t throw the babyout with the bath water, but I see manyareas that can be improved. Do you?

In order to achieve my goal, I need yourhelp. I need you to hold me and my staffaccountable at all times and I need yourfeedback. There is no one more qualifiedthan you to do this. You are the supremeexpert when it comes to your own satis-faction. So, please be outspoken with anyfeedback you have concerning any aspectof doing business with us. I’ll take posi-tive feedback, but what I’m really afterare the things that would make you evenmore satisfied and fulfilled as a client. Iwant you to hold us to a higher standard,expect more and let me know if we fallshort of your expectations in any way.

To help facilitate your assistance, I haveset up a special e-mail address:

suggestions@e-caps.com I will personally monitor all of the mailsent to that address and make sure thatthorough consideration is given to eachsuggestion. Your input will get imple-mented if humanly possible. Althoughe-mail is most efficient, if you’d like tocall us or write to us with your sugges-tion(s), that would be great too.

Be happy, be healthy and never stop striv-ing to reach your goals. You can count onus to be there to help you every step ofthe way.

Happy New Year!

2

a newsletter for the endurance athlete

Dear Client,

new product line caused him to test posi-tive for a banned substance. We can onlysay that this occurred while he was nolonger using E-CAPS products.

An athlete can easily and unintentionallyconsume a banned substance from over-the-counter products such asantihistamines, caffeinated drinks,ephedrine supplements, or especiallyfrom Chinese herbal preparations. Casereports recently showed that two or moreadulterants were present in 14 of 15Chinese herbal medicines. In a review,published on Bandolier’s Web site at

(Safety from page 1)

http://www.jr2.ox.ac.uk/bandolier/what-new.html, it was reported that a widerange of adulterants were used, includingsteroids, non steroidal anti-inflammatorydrugs, anticonvulsants, benzodiazepines,hypoglycemic agents, and even Viagra.While it was not clear what proportion ofremedies contained adulterants, analysisof 2,600 samples in Taiwan showed that24% contained at least one syntheticmedicine. In the USA it was 7%. So whoknows what’s in these preparations?

The banned substances some athletes usein the upper echelons of endurance com-

such as silicon dioxide or magnesiumstearate) used in the encapsulatingprocess. None of our vendors has everbeen accused of or found guilty of crosscontamination. Also, I have certificationson file from several of our vendors, and Iexpect them soon from the rest, guaran-teeing that no product they manufacturefor me will ever contain banned sub-stances or other contaminants. When wehave all of these in hand, I will post apolicy statement on our web site and inour future catalogs.

Litigation is also a powerful deterrent.Scott indicated that he plans to sue themanufacturer, the retailer, and the com-pany that branded the product. I think hehas an excellent chance of receiving asubstantial settlement. Anyone familiarwith the stress of litigation knows thatwe don’t ever want to have to defend aproduct liability suit.

Finally, I’d like to remind everyone of ourabsolutely immaculate track record overthe past 15 plus years. Hundreds of ath-letes using our products have undergonetesting for banned substances, and havenever tested positive, with only two pecu-liar exceptions, neither of whichimplicated our products. After the 1988Nice triathlon, Scott Molina was said tohave tested positive for a steroid. Scottappealed and won because his urine sam-

ples were grossly mishandled. The ques-tion of cross contamination was nevereven considered because the steroid inquestion could only be taken by injection.The other case involved Chris Baldwin,racing in a Latin American country. Hetook a cough medicine or used a bronchialinhaler that contained a banned sub-stance. Again, cross contamination fromsupplements was never even suggested.

3

(Integrity from page 1)

petition include androgens timed tometabolize out of system by race time,EPO-enhancing drugs, and a group ofstimulants. Not one of these occurs in anyE-CAPS product or their metabolites.We use only natural and normally occur-ring substances to supplement what yourbody depletes during extreme enduranceexercise.

When you buy an E-CAPS product, youget what’s stated on the package, nothingmore, nothing less.

I repeat: no E-CAPS or HAMMERNUTRITION product has ever shown apositive on any test, for any banned sub-stance, for any athlete, in any sport,anywhere in the world. I sincerely hopethat this will assuage any concerns thatyou may have regarding the quality andsafety of our products.

1.800.336.1977 ¥ www.e-caps.com

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Now, for a limited time, you can getour stimulant-free appetite suppresantfor $10 off the regular price of $29.95

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Don t let this offer passyou by, call today!

Question: It is recommended for ATP tobe taken sublingually. Exactly how do themolecules get into the bloodstream?

Answer: Bodily absorption of nutrients,drugs, and other substances can occur througha number of venues: via the digestive system(anything swallowed), injection into muscle orblood vessel (e.g., a flu vaccine), rectal (sup-positories), transdermal (nicotine patches),and many others.

For ATP100, a chemical sensitive to digestiveacids, we take advantage of the area under thetongue. This tissue, known as the buccalmucosa, allows ATP molecules to passthrough via osmosis and enter directly into theblood vessels. This occurs “up front,” beforethe molecule has to go through the GI tract orliver.

If you look in a mirror at the underside of yourtongue, you’ll see that it has substantial vascu-larization. These blood vessels, at the surfaceof the underside of the tongue, readily acceptmany molecules, including ATP. Allowing thetablet to dissolve slowly aids the osmoticabsorption, as it pools a concentrated solutionof ATP in saliva under the tongue.

As such, sublingual absorption gives youexcellent uptake; some substances yield over90% absorption. It is also very fast; the ATPenters the bloodstream within moments. Thisgives you more consistent intake, as the foodin your stomach, digestive enzymes, or stom-ach acids do not affect the ATP dose. Eachtime you take an ATP100, you will receiveconsistent dose and results, and much morepotency than if you swallow the tablet whole.

E-CAPS clients who take Cardio Caps:please note that we use enteric-coated ATP inthat product. Enteric coating means that theATP is protected from gastric juices in thestomach until absorption occurs in the smallintestine.

4

a newsletter for the endurance athlete

In a fairly recent Journal of Endurance( J.O.E. #22 - 10/28/02) Dr. Bill revieweda study [Free Radical Biology andMedicine Volume 33, Issue 5, 1September 2002, Pages 627-638] regard-ing the ubiquitous substance CoenzymeQ10 (the main nutrient in Race Caps).The objective of which was to determinethe efficacy of oral administration ofCoenzyme Q10 (a.k.a. CoQ10) andincreased tissue levels. The conclusion ofthis study (in simple terms) revealed thatoral supplementation of CoQ10 does infact elevate tissue levels. The importantthing for endurance athletes to know is thetime it takes for peak levels to be reached.

From Dr. Bill:

“It takes 8-14 weeks to peak performanceabove base training. Having tested RaceCaps short term and long term, my bestperformances came with the long-termdose applications. It would appear thatsystemic aerobic enzyme concentrationsrequire time to reach full stress-adaptationpotential. It is interesting that the dose perrat kilogram weight in the research is whatE-CAPS recommends during each 2hours exercise expense. The increased doseeffects took 13 weeks to peak, not 4 weeks,is of specific interest to all seriousendurance athletes.

It [the study] compares 4 weeks dose to 13weeks supplementation of 150 mg/kg/d.They report that the 13-week doseCoQ10 resulted in higher protein oxida-tive damage decreases, higher elevation ofCOQ homologues in tissues and the ener-gy producing mitochondria cells, while an

increase in antioxidative potential occurredin animals studied (rats). The researcherswrote “the magnitude of all these increas-es was greater after 13 weeks than 4weeks.” The suggestion is that taking RaceCaps for a 13-14 week training periodmay produce better performance resultsthan taking them only 4 weeks due to atime-dose relationship imposed by theabsorption-uptake mechanisms ofCOQ10 homologues [the active ingredi-ent in Race Caps].

For budgetary reasons, some athletes tendto hold back using their supply of RaceCaps for only racing or for 4-6 weeksprior. I have tried it both ways - 4 & 14weeks - but have had my best performanc-es with the prolonged dose use. Steve Bornhas reported similar findings in his supple-ment protocols.”

COMMENT: Although we routinelyreceive emails praising the benefits of RaceCaps after only a two to four week longusage, Coenzyme Q10 (CoQ10), the mainnutrient in Race Caps, appears to realizeits best benefits from a longer-term, con-sistent use. When you factor in the generalhealth benefits of this remarkable nutrient,along with the performance enhancingbenefits (which appear to require long-term use) it suggests that using thisproduct all year long is a wise strategy.

RACE CAPS -How To Achieve Maximum Benefits

5

This is the time of year where most of usare either putting on a little extra weight,or we are trying to lose the weight wehave already gained so far in the off sea-son. Add to this the stress at work or athome and you have two separate needstugging at your workout.

Stress relief seems to grab the mostresource space in your brain for dictatingthe type of workout you have. This is thenumber one reason, in my opinion, thatspinning classes, kickboxing, or any of theother tele-marketed frantic workouts areso popular. They are a short workout at ahigh heart rate which is a fantastic stressreliever but it does little to your fat stores.Wouldn’t it be nice to tackle both issueswith one workout?

While you can’t achieve total success inboth areas with one workout, I think Ican offer some techniques that will helpyou achieve the “low fat/stress free” youthat is so hard to find.

The primary objective of a base buildingphase of training is to:

1. Help you burn fat so that you enter theracing season at or very near your desiredweight.

2. Get you fit enough to start the inten-sity phase of your training withoutblowing up your heart and at the sametime, mentally ready to start torturingyourself.

In order to achieve both of these goals,you need to have a 6-8 week period ofprogressively longer workouts but at alow heart rate for the entire phase. Theheart rate zone you are shooting for is 65-70% of your maximum heart rate. Toaccomplish this, take your maximumheart rate and multiply it by .65 and .70For example, if your max heart rate is190bpm your heart rate zone would be124-134. Shoot for the middle and don’tworry about slightly above or below forshort periods if you are watching yourheart rate monitor. Without a heart ratemonitor, this is a heart rate that you feellike you could maintain for an extendedperiod of time. On the low end you don’twant it to feel like you aren’t exercising atall and on the high end you don’t want tostart feeling discomfort. The next zoneup is where it isn’t hard but it isn’t easyeither and you want to avoid this for now.

This is probably the hardest phase of theyear because it takes the most discipline.From my experience, people tend to exer-

cise primarily in one heart rate zone. Thisdoesn’t allow for an adequate base build-ing phase, which is the main contributorto fitness plateaus and burn out. In orderto address the stress issue, I recommendthat if you feel like you need some stressrelief, do some short, high heart rateefforts several times during a few of yourworkouts each week. Between 1-2 min-utes should be sufficient and this won’timpact your fitness in a negative manner.

The key to being able to reach your max-imum fitness level is to start the racingseason with a sound fitness base. If youcan hold yourself back 95% of the timeduring this phase of training, you willreap the rewards during the racing sea-son. As an added bonus, you will haveburned off those extra pounds, which willhelp reduce stress as well.

Happy training!!

Joe Arnone is a USCF Licensed Expert cycling coach.He was a 1992 and 1996 Olympic Trials competitor forroad and track cycling. Here at E-Caps and HammerNutrition he is a Client Advisor and heads up DealerRelations.

Stress Relief vs. Fat Burning by Joe Arnone

Note: As I often like to do, I recently took alook back in my folder of Nate’s articles.Even though this one is nearly two yearsold, I find that its message is timeless andperfect for this edition of Endurance News.- Steve

When devising a training plan for theupcoming year - whether you do it your-self or if you have a coach outline it foryou - consistency in your training is key.

Skipping workouts, however infrequentit might seem, will hamper your progressand instill a sense of guilt. How manytimes do we think, “I should have_________ today?” Even if we don’thave the time, the thought of a missed

workout eats us until our next opportu-nity to sweat.

And if you do find yourself skippingworkouts rather frequently, then itmight be time to rethink your plan.Maybe you’re scheduling too manyhours or workouts during your week.When I ask my athletes to figure outhow many hours a week they have totrain as a maximum, I tell them to sub-tract 20-25% from that figure to comeup with a realistic training budget. That20-25% allows for those “unforeseens”that take up our time but we can’t reallyput our fingers on. For example, I did-n’t work out today because I spent a lotof time taking down holiday decorations

and putting them away. I decided tokeep the day low stress than add another“to do” to the list.

Now the holidays are behind us and it’stime to start focusing on the 2003 sea-son. The more consistent you can be,and the more stress you can remove fromyour training schedule, the more progressyou’ll make and the more fun you’ll have.

Happy Training,Nate

Nate Llerandi is a former national champion classswimmer/world class triathlete who, after a five-yearretirement from the sport, is getting back into it. He hasbeen coaching since 1990 and creates programs for ath-letes of all sports and ability levels.

Consistency Is Key by Nate Llerandi

a newsletter for the endurance athlete

1,016 Miles

As I mentioned in the last issue of EnduranceNews, I decided (after a three-year break fromcompetition) to tackle a formidable ultra-marathon cycling record: a never-before-attempted, back-to-back FurnaceCreek 508! Nutso, maybe, but I trained hardall spring and summer, logging some 8,000miles on the bike. At 1:00 p.m. Thursday,October 10th I began this extreme endeavor,and 1016 miles later, at 11:14 p.m. Sunday, Ibecame the first person ever to complete adouble Furnace Creek 508.

This annual California race, considered one ofthe toughest events in the sport of ultra-marathon cycling, begins in Valencia, about 40miles north of Los Angeles. The race, whichcould be called the “Mostly Mojave 508,” trav-erses the most inhospitable territory in thecountry, 508 miles of potholed and poorlypaved desert roads, hot, dry, windy desert con-ditions, and 35,000 feet of climbs over thedesolate mountain passes that separate thesun-parched valley floors. Furnace Creek, themain station in Death Valley, lies at about thehalfway point. The race survivors gain theirhard-won laurels at Twentynine Palms, nearPalm Springs.

I’ve had two successful Furnace Creeks before,winning in 1994 and taking second in 1999.The idea of doing two of them back-to-backtempted me as a new challenge. Although Ihad a good idea about the route, I hadn’t racedin three years and I wasn’t sure what I was get-ting myself into. Could two 508’s be doneback-to-back? I didn’t know; no one had everattempted it before. All I knew was that Icouldn’t get the thought of trying it out of mymind. I had to give it a go, even if it meant1016 miles in the saddle and 70,000 feet ofclimbing ... yikes! In addition, I planned to dothe entire ride on less than six hours of sleep.One Furnace Creek 508 alone is close toinsanity—what was I thinking? Despite seri-ous doubts, I had to meet the challenge.

My support crew (Dad, three brothers, andgood friend Jeff Martin, a 508finisher/RAAM-qualified rider and E-CAPSclient) and I gathered at the Best WesternMotel in Twentynine Palms. This is the finishline for the race; I would first ride the coursebackwards, then meet the competitors at thestart line and make the return trip for my dou-ble. We set out equipped with, among otherthings, two vehicles, three bikes, six sets ofwheels, tons of clothing, and enough E-CAPSsupplements and HAMMER NUTRITIONfuels to last a month or so under normal con-ditions. I hoped to pace myself properly inorder to get some, but not too much, sleepbefore turning my bike around for the 508competition. Because sleep and break timecounted in my overall time, I had to plan mystart so I would arrive at Valencia somewherebetween midnight and 2:00 a.m., getting just ashort rest before restarting, this time with therace group, at 7:00 a.m.

During this first portion of the initial 508miles, I had extremely favorable weather: onthe warm-to-hot side, but much more com-fortable than I had anticipated. The climbing,though, was a differ-ent story. Eventhough I still hadthe same 35,000feet to negotiateas I would in theregular 508, theclimbs on thereverse directionseemed muchsteeper and withless downhill pay-off after thesummits. It sureseemed that wayanyway.

The crew and Ikept an excellentpace, handlingseveral toughclimbs beforeentering theBadwater sectionof Death Valleyshortly after mid-night. I felt greatand my fuel pack-age of PerpetuemPro, SustainedEnergy, Hammer Gel, and Endurolytesworked perfectly, as I expected. Badwater, at282 feet below sea level, is the lowest elevation

in the United States, so it’s all uphill fromthere, including the obscenely long and diffi-cult Towne Pass climb (STEEP GRADETURN OFF AIR CONDITIONING TOAVOID OVERHEATING ENGINE grim-ly read the road signs), which tops out at 4956feet. Fortunately, my pace was right where Iwanted it to avoid the heat of the day on thevalley floor or on the Towne Pass ascent,which exits the valley to the west. After a long,grueling, nearly 30-mile effort, I summited,and then, after another extremely difficultclimb, rolled into the borax mining town ofTrona, 24 hours and nearly 360 miles into theride, with the toughest part of the routebehind me. I still had a lot of miles and climb-ing to contend with, but at this point I feltextremely confident that I would get toValencia in good shape. At 12:22 a.m. onSaturday morning, after several more climbs,some undesirable headwinds, unusually coldweather (thank God I had all the winter cloth-ing with me; I needed darn near all of it!), andwhat seemed like ever-lengthening miles (theyjust seemed to go by SO SLOW), I finallyreached the starting line hotel in Valencia. By1:00 a.m. I was showered, in bed, getting a

massage, andfalling fastasleep. I hadprojected 36-38hours for thisfirst 508-milesegment andcame in at35:22. I hit thesheets feelingachy, sore, andof course, verytired, butimmensely sat-isfied with theeffort.

At 6:00 a.m.,far too soon forme, came thewake-up callfor the actualFurnace Creek508. In some-what of a daze,and with coffeein hand, I wan-dered out intothe parking lotto join the

largest field in the race’s history. It was great tosee a lot of my friends and competitors; ridingthe next 508 miles with other entrants on the

Steve riding through the desert.

6

course would certainly be much more pleasantthan my solo inbound ride. My support crewhandled all my needs perfectly, so I knew I wasin good hands. Still, I didn’t really know if Icould complete the challenge of another 508miles when what I really wanted was a lotmore sleep and a good two weeks of recovery!

I got dropped right away; shortly into the raceI found myself in dead last. It took awhile toregenerate my momentum, but once theclimbs started my legs started coming back,and I began to work my way up the nearly 60-strong field. The heat did not blast us the firstday, but a strong headwind, one that would bean unwelcome companion most of the first300 miles, slowed the pace of the field. As Imade my way alongthe route I foundmyself struggling withbeing alert and strongone moment, thentired and irritable thenext. Training inMontana doesn’t allowme the luxury of sub-stantial heat trainingso I again gave thanksfor the weather, whichalthough windy, wasnot too hot. I believethe temperatures thewhole time topped outin the low to mid 90’s,much more tolerablethan the 107-110degree heat I enduredin 1999. I never reallyknew exactly whatposition I was in during the race, and for themost part I didn’t care; just completing thedouble was my only goal. Still, I was verypleased to find out that I had moved from lastplace into the top half of the field beforereaching the midway point.

Without a doubt, the highlight of the entireride was the climb back over Towne Pass,entering Death Valley from the west. Theclimb is so steep and unrelenting from thisside that it forces some riders to walk. I musthave hit a “high” during this time because, forsome unknown reason, I climbed the passstronger and faster than I ever had, even pass-ing a rider or two. I do give a ton of credit tomy fuel and supplements, which allowed meto maintain my energy with absolutely nostomach distress whatsoever.

While the trip up and over Towne Pass was a

definite high, the trip back through DeathValley was a definite low, no pun intended.Fortunately, as they would the entire distance,my crew’s encouragement and devotion helpedget me through the tough times. The 60 milesof fairly flat road through the valley bottom,including Furnace Creek and Badwater,seemed endless. Then came the ascent at thesouth end of the valley, two vicious climbs lessthan a mile apart. As I approached the summitof the second, Salsberry Pass, I witnessed oneof the most beautiful sunrises I have ever seen.Under a brightening blue sky, shades of orangeand pink bathed the barren mountainside ter-rain, softening the harshness of this extremelandscape and briefly alleviating the misery ofmind and body. What a gorgeous morning!Unfortunately, knowing the 508 course and

the weather of this area as well as I do, I knewthis sereneness wouldn’t last.

After a tough 50-mile segment, taking me toalmost 900 miles total and the remote deserttown of Baker, I took a quick break beforetackling the infamous Kelbaker Road grade. Itaverages only 2.4% but goes on for over 21miles. Typical of desert alluvial fan terrain, theentire lay of the land rises up, giving theimpression, especially when you’re tired, thatyou’re not really climbing. It’s demoralizingbecause you ride what you think is a ridicu-lously easy gear, yet forward progress is slow,tedious, and painful. Also, the heat of the daywas coming on. The wind subsided somewhat,but both gradient and heat slowed my pacesubstantially. I also realized that, with fewexceptions, I had been riding pretty muchalone since the previous night around Towne

Pass; most of the field were either far ahead orfar behind. So much for the companionship ofthe competition.

The climb up Kelbaker took its toll on me.Under an ever-increasing heat I suffered upthe climb, forcing myself to stay on the bike,fighting hard against the temptation to stop.Over and over again I whispered, “Please helpme God” as I methodically made my way upthe road. Thankfully, my crew kept me filledwith appropriate amounts of Hammer Gel,water, and Endurolytes, as I could no longerremember to take them consistently.

After a good two hours, the summit finallycame, followed by a bumpy descent and a

shorter (12 miles), butsteeper climb over theGranite Mountains.My body rebelled infull force now. My legsstill turned the pedals,but “smoothness” lefttheir vocabulary. Othermaladies such as rash-es, sore muscles, andachy joints becamemore apparent as Inegotiated the climb.Fortunately, there’s atremendous longdownhill to the town ofAmboy prior to the lastbig climb of the race,Sheep Hole Summit.My legs definitelyneeded the break!

After leaving Baker, the quality of the pave-ment deteriorates, perhaps reaching its worstthrough Amboy and up Sheep Hole Pass. Thepotholes had potholes, and the actual “pave-ment” (I use that word loosely) appears tohave been constructed with tar and fist-sizerocks. It really made for miserable riding,especially since I had started to hallucinatefrom sleep deprivation. I passed Amboy justafter dusk; my eyes alternated between seeingillusions and straining to discern road fromshoulder. Even with my support vehicle’slights illuminating the road, I still managed tofind the bottom of darn near every pothole,slamming me painfully with each jolt. When Ihad nearly ridden off the road for theumpteenth time, my crew decided I needed totake five, close my eyes, and gather myself forthis final climb. They knew that I didn’t want

Steve rides through the night attempting a double Furnace Creek 508.

7

(see 508 on page 8)

a newsletter for the endurance athlete

For many of us winter training means Nordicskiing, known to the uninitiated as cross-country skiing. I’ve found this sport an idealway to train for cycling. If you’re fortunateenough to live where winter means snow, youknow what I mean. Minute for minute it’stough to beat the quality that a Nordic ski-ing workout gives you. And then there arethe races...

Again this year, we will proudly sponsormany long-distance Nordic races, includingmost of the prestigious American SkiMarathon Series. You’ll find HAMMERGEL at the following races in 2003:

Jan 11Great Nordeen Point-To-Point

Bend, OR - 36 km

Jan 18Pepsi Challenge*

Biwabik, MN - 48 km

Jan 25Noquemanon Ski Marathon*Marquette, MI - 23 & 53 km

Feb 1Craftsbury Marathon*

Craftsbury Common, VT - 25 & 50 km

Boulder Mountain Tour*Sun Valley, ID - 32 km

Alley Loop Ski MarathonCrested Butte, CO - 21& 42 km

White Pine StampedeMancelone, MI - 10, 20 & 50 km

Feb 8Subaru North American Vasa

Traverse City, MI - 12, 27, & 50 km

Feb 15Minnesota Finlandia*

Bemidji, MN - 25 & 50 km

Feb 23Payette Lakes Ski Marathon McCall, ID - 15 & 30 km

*American Ski Marathon Series

For more information about the American Ski Marathon Series, log on to

www.xcskiworld.com

It’s Race Time!to take a full sleep break, which I had so faravoided (while actually on the road) in bothdirections, but they realized I needed a fewmoments to refresh my addled brain.

The 10-mile climb over Sheep Hole Summitwas more difficult than I remembered, and Ithought it would never end. Passing cars wouldlinger in the distance interminably before theirtaillights finally disappeared, indicating thatthe car had reached the summit. However,with the help of my crew, who played loudmusic and talked to me over the loudspeakers,I managed to summit the last major climb ofthe race.

One last difficulty remained: the final 20 milesto the finish. Considering what the ridersalready dealt with, this last section isn’t all thatdifficult. It’s just a problem of perspective whenyou’re totally wrung out. The finish line seemsso tantalizingly close, yet each mile seems theequivalent of three. It just goes by so slowly; itcan be the most difficult part of an ultra-marathon race. Although I was riding fairlystrongly and controlling my bike, my braincould only muster the basics of rationality:sooner or later the finish line would come, andit would arrive a whole lot sooner if I just stayedon the bike. I wasn’t setting any land speedrecords, but I was definitely making progress.

When my brother told me one of the finalturns was upon us, I couldn’t believe it; Ithought I still had well over 10 miles to go.Soon I reached the main drag of TwentyninePalms—less than four miles to go. After onefinal hill, I saw the familiar structure of theBest Western Hotel. A quick turn left, then aright into the parking lot, and I rolled victori-ously past the finish line. At 11:14 Sundaynight, after 1016 miles, 70,000 feet of climb-ing, and slightly over 82 hours (including sleepbreak), I had achieved my goal of completingthe first ever Double Furnace Creek 508.

SpecificsI kept my caloric intake at 300-350 per hour. Iweighed in around 180 pounds at the start ofthe ride and I estimate that I lost about 4-5pounds. My primary fuel was Perpetuem Pro,Sustained Energy, and Hammer Gel. I alsoconsumed soda crackers, NutriGrain bars,Organic Food Bars(tm), and a few slicedluncheon meat sandwiches. I cannot rememberany time during the race that I had any stom-ach distress. There was no bloating, no nausea,no gas, nothing. It ALL worked perfectly.

I took 3-6 Endurolytes per hour, each andevery hour, without fail. I ended up goingthrough three bottles (360 capsules) and I willsay unequivocally that this product wasabsolutely vital to my success. I simply cannotimagine doing any kind of exercise sessionover an hour or two without Endurolytes.During this ride I never experienced anycramping, nausea, or water retention.

As much as possible I took the following E-CAPS supplements hourly:1-2 Race Caps2-4 Enduro Caps2 Anti-Fatigue Caps

Each hour I also used the following non-E-CAPS supplements:500 mg Carnosine250 mg HMB 250 mg Acetyl l-carnitine100 mg alpha lipoic acid

Every 3rd or 4th hour I would add:1 Super AO

I used Tissue Rejuvenator as my primary painreliever along with an occasional Ecotrin. Ihave found, both for myself and the athletes Ihave crewed for in the past, that TissueRejuvenator works splendidly for helping torelieve muscular soreness and is much less like-ly to cause stomach distress than typical OTCpain relievers.

I also wanted to mention the clothing. Asmost of you know, Voler makes our cycling-specific clothing and I have to say it is by farthe most comfortable clothing of all I haveused over the years. The newly available coldweather gear is just awesome as well... verycomfortable and functional. The only clothingI wore during the entire double was the E-CAPS/Hammer Gel clothing and it nevercaused problems; I didn’t have bad seams oranything like that irritating me and preventingme from focusing on my riding. If you’re in themarket for cycling clothing, and you wantsome of the best, if not the best, clothing avail-able, you just can’t go wrong with Voler. Thebest thing about the E-CAPS/Hammer Gelclothing is that you don’t pay anywhere nearfull price for it.

8

(508 from page 7)

From The Desk of Dr. Bill

The pH of Hammer Gel, SustainedEnergy, and Race Day Boost, and theinteraction of these three products.

Someone recently asked me about thepH of Hammer Gel and SustainedEnergy. I obtained the values below bydissolving 5 grams of product in 25grams of distilled water. This solutionapproximates the solution that willabsorb immediately at body fluid osmo-lality. I also measured Race Day Boost,which contains TSP (trisodium phos-phate, a buffering agent with a high pH),and glutamine.

A little discussion about pH: The pHscale runs from 0 to 14, with 7 beingneutral. Below 7 represents the acidicrange, which would include most of thefoods we eat. Black coffee, for instance,has a pH of about 5 and milk is justbelow 7. Tomatoes are about 4, andlemon juice, very acidic, comes in atabout a pH of 2. Gastric acid is evenlower, about 1.5, so your stomachsecretes a mucous film to protect yourown tissue.

Each unit of pH represents a tenfoldchange in acidity or alkalinity; it is a log-arithmic scale. Thus, lemon juice with apH of 2 is 100 times more acidic thantomato juice, with a pH of 4.

A pH above 7 is in the alkaline range,and some substances with high alkalinitycan cause premature bowel evacuation.The pH of saliva is neutral and normalblood is 7.4.

Though the alkaline base pH of RaceDay Boost seems attractive to bufferexercise-induced lactic acid accumula-tion, you ought not take it during a race.TSP can cause peristalsis, which emptiesthe bowel (drug manufacturers usemonosodium and disodi-um phosphates in largerdoses in laxatives).Athletes should nottamper with the pH ofeither Sustained Energyor Hammer Gel duringan event by adding RaceDay Boost to the mix.Those who do may

increase the risk of making an unplannedexit to the nearest porta-potty.

We recommend using Race Day Boostto buffer lactic acid accumulation in aloading gradient format during a taper orbetween races (full instructions areincluded with the product. We includeglutamine in Race Day Boost formulabecause research indicates that it aidslong-chain carbohydrate (e.g., maltodex-trin) absorption into resting muscleglycogen stores alongside the bufferedhigh-pH TSP. This happens graduallyduring a taper or immediately followingintense glycogen-depletion exercise.

PRODUCT pH @ 20% SOLUTION- [WEIGHT : WEIGHT]

Raspberry Hammer Gel 5.5 pHSustained Energy 5.8 pHRace Day Boost 8.5-8.7 pHRaspberry HG + 1 Tsp RDB 7.2 pHSustained Energy + 1 Tsp RDB 7.6 pH

Bill Misner, Ph.D.

9

Athletes....would you like the E-Caps/Hammer Nutrition communityto know what you’re up to? Send usa short email to graphic@e-caps.com

(please put Race Report in the subject line) about your recent

accomplishments and we’ll try toinclude it in our Race Report

Go Cycling Maui

While in Maui this past October for theXterra World Championships, I discov-ered a cool new company that I want totell you about. Of course I wanted tobring my road bike so I could get somemiles in while I was there. However,after I began adding up the costs andlogistical issues, I decided to bag theidea. ($150 airline fee, $15 x 8 days foroversize rental car, schlepping all of mycycling gear, storing the bike in our hotelroom, etc.) Then of course there’s theissue of where to ride and who to ridewith once I got the bike there andunpacked it. Despite Maui being anIsland, there are a surprising number ofpossibilities.

This is where Go Cycling Maui(www.gocyclingmaui.com) comes in.

Donnie Arnoult, the owner, offers a “proriding experience” so you don’t need tobring anything on your next trip to Maui,but you can still enjoy some serious roadriding. For a reasonable fee, Donnie willoutfit you with a very nice Litespeed,shoes, helmet and a full set of clothing.Of course, if you want to bring your ownshoes, pedals, or whatever, he’s fine withthat too. Then, he takes you out on sce-nic, yet challenging, rides of varyinglength and pace with complete sag sup-port. His web site has all the 411 andexamples of ride routes and so on.

As a retired category 1 pro, Donnie cankeep you redlined all day if you want, buthe’s just as happy to ride a conversationalpace as well - the choice is up to you. Ithoroughly enjoyed my rides with his

group and recommend his company toyou without hesitation. So, if you areheading over to Maui, leave your bike athome and give Donnie a call.

www.gocyclingmaui.com

Brian Frank

10

Race Report

Thanks to Hammer Nutrition I was ableto complete the Furnace Creek 508 in 35hours 26 minutes coming in 6th place inmy age group and ninth solo rider over-all. This placing qualifies me for the RaceAcross America.

My training plan starting in July included300-400 miles a week with long rides onweekends and 2 intensity rides mid-week.

All the training was fueled by SustainedEnergy, Hammer Gel and Endurolytes.Three weeks prior to race day I rode 200hot and hilly miles with my crew as sup-port and totaled 500 miles that week,then allowed myself 2 weeks of easy ridesand recovery.

At 7:00am on Oct 12 we left Valencia,

CA for the start of the race. My plan wasto ride steady, stay hydrated and notsleep. My crew was mixing SustainedEnergy and Hammer Gel and feedingme about 300 calories an hour. I alsotook 1 to 2 Endurolytes every hour. Theplan must have worked because I had NOstomach problems and was strong theentire 500 miles.

My longest ride up to then was 250miles, so after Furnace Creek it was allnew. My total calorie intake was 9,875,averaging 278 per hour.

Who knows, maybe next year I will becalling to get advice about RAAM.

Thanks AgainWayne "Rubber Duck" Rosenthal

‘Rubber Duck’ Rosenthal Fires Up Furnace Creek

The Incredible Molly Hayes (Article from the Bozeman Chronicle, written by Thad Kelling.)

Most people would be happy completingone triathlon. But Bozeman’s MollyHayes isn’t most people.

Hayes, 69, will compete in her 119thtriathlon this weekend at the 2002International Triathlon Union WorldChampionships in Cancun, Mexico.

So why does she do it? “The cross train-ing is excellent,” she said. “The swimmingis very kind to your body and it is fun tobe out there getting some exercise.”

Hayes also uses triathlons as an excuse topack up her camper and travel.

“It’s fun to do everything locally, then ifyou want to go somewhere, you ask, ‘Isthere a triathlon?” she said.

Hayes, who moved to Bozeman fromWashington in 1995, started competingin triathlons in 1986. She mostly was aswimmer and a long-distance runner tothat point.

But Hayes started to think that maybelong-distance running wasn’t too good forher body, so she decided to mix all herother athletic interests.

“I didn’t want to do any more marathons,and I like swimming, and triathlons werejust getting started,” Hayes said.

And Hayes didn’t waste any time immers-ing herself in her new-found sport.

Judging by the way Hayes talked abouttriathlons, one would guess she wouldprobably do every one she possibly could.But she is limited to about five a year, shesaid, largely because she retired from hernursing career in 1995 and still workspart time.

Over the years, triathlons have takenHayes all over the Pacific Northwest andthrough British Columbia, Montana andIdaho, among other places. Triathlonshave also taken Hayes as far away asMichigan and Hawaii.

These days, Hayes, who is one of a “hand-ful” of serious local triathletes, mostlycompetes in local events. She regularlyraces in Montana as well as in other racesin eastern Washington and Idaho.

Hayes qualified for the WorldChampionships by placing third last yearat the 2001 USA Triathlon National

Championships in Coeur d’Alene, Idaho,in the 65-69 age group. She also placedsixth in the same event this season.

In Cancun, Hayes will face extraordinaryheat by Montana standards and will com-pete with an expected 3,000 other athletesfrom 75 countries. As always, she will racein the Olympic-distance triathlon, whichconsists of a 9/10-mile swim, a 24-milebike and a 10-kilometer run.

The World Championships kick off witha parade of athletes today, while races willbe held Saturday and Sunday.

Hayes admitted being a little intimidatedby the size of the event. But her competi-tive spirit has not been hampered.

“I don’t just want to race it to finish,” shesaid. “I want to be competitive. There areabout three women I really want to beat.”

Note: Molly placed 2nd in the 70-74 agegroup at the ITU World ChampionshipsTriathlon in Cancun, Mexico on November9, 2002. Way to go Molly!

a newsletter for the endurance athlete

Hot Off The Press!

USA Cycling recently announced theautomatic nominees to compete at the2003 World Cyclocross Championshipsin Monopoli, Italy, Feb. 1-2. One of thoseselect few is a sponsored athlete of ours,Konrad Lebas, from Ansonia,Connecticut.

Konrad has had some impressive resultsin the past including 3rd place at theNational Cyclocross championships2000, 5th place at the NationalCyclocross Championships 2001, and4th place at the Overall Super CupCyclocross series. Best of luck in ItalyKonrad, from all of us at E-CAPS!

Cyclo - Mania!

11

Our athlete profile in this edition ofENDURANCE NEWS is with JeannieWall of Bozeman, Montana. I (Steve) havebeen friends with this amazing athlete forseveral years and I've no doubt that she'sone of the best Nordic skiers and all-around athletes in the country. In 2002alone, she's accomplished the following:

ChampionAmerican Birkebeiner Nordic Ski Marathon

ChampionMoose Chase Nordic Ski Marathon

Runner Up West Yellowstone Rendezvous

Nordic Ski MarathonChampion

Jackson Hole Randonee Rally Ski Mountaineering Race

In addition, she was a member of a top fiveteam competing in the Salomon WinterAdventure Race and climbed four peaks inthe St. Elias Range in Alaska, one of whichwas a new route. Whew! A formidable listindeed and it doesn't even take into accounther mountain biking or ultra running!

1. Jeannie, how long have you been intoNordic skiing? How long have you raced?

My first race was in college and my secondwas the Birkebeiner [a.k.a. Birkie, inWisconsin]. For the most part I learnedskate skiing on my own. In 1993 I did theBoulder Mountain Tour, three more longraces, and qualified for the '94 OlympicTrials in Anchorage. I placed 6th in twoskate races, just missing making thatOlympic team. After that, I raced on aMarathon team for a few years all whileworking full time for Patagonia in Ventura.In Nov. of 94, I moved my job to Bozeman,but my responsibilities with work hadexpanded to the point that although I

jumped into the '98 Olympic Trials, I wasnot able to train effectively at all for them.I had ankle surgery in the fall of '99 and didnot race the winter of 2000. I hiredTorbjorn Karlsen to coach me and beganmy first real training in the fall of '00 to tryfor the '02 team.

2. For the 2002/2003 season what are yourprimary goals in Nordic skiing?

My goal this year is to learn as much as pos-sible about technique and training for bothskate and classic. I want to improve my ski-ing and my specific fitness level and befocused one more season. My plan is to raceNor Am's and Nationals, return to theBoulder Mountain Tour and the Birkie, andfinish with a couple of randonee races inlate spring. The World Championshipswould be awesome, but with the complexpoints system of the USSA, it is nearlyimpossible to make the team as a distanceskate specialist, no matter how good yourresults in distance events.

3. What are your future goals in the sport?Any thoughts of future Olympic Trials?

Are you kidding? After only five races inmy life, I beat a US ski team member in askate race in the '94 Olympic Trials inAnchorage. I took sixth in two skate racesand narrowly missed making the team. Theonly word I got from the USSA was secondhand and amounted to "too bad she's soold," I was 26 at the time. What future doesanyone in our country have in this sport?Instead, I intend to keep racing for myself,maybe even do a worldloppet tour. My realhope is to be able to give back something tothis sport besides enthusiasm. I'd like towork on making it more equitable forwomen and "older" (over 25 years old)skiers, and to fight to get young skiers theopportunities and support they so desper-ately need in this country.

4. I've noticed that your performanceskeep improving as you get older. Is there aspecific key or keys for that being so?

I know for myself that years of endurancetraining and learning how to train and raceand read my body are paying off. Granted,I started Nordic racing later in life, but Ihave been competing in some form since Iwas five. It also helps that I finally amworking with a great coach, and focusingon the right kind of training. Proper nutri-tion and the use of the right fuels and

supplements have also played a very bigrole. My marathon times keep gettingfaster.

5. Which E-CAPS supplements andHAMMER NUTRITION fuels do youuse and why?

I use Premium Insurance Caps daily as mystaple for warding off sickness and general-ly making sure I'm not deficient in any onevitamin or mineral. I use the Race Caps andEnduro Caps for both racing and trainingand I use Hammer Gel for both as well.Sustained Energy mixed with Hammer Gelis the key to long races and training daysand Hammer Pro Whey powder mixedwith Sustained Energy and some skim milkis the ticket for me for my post workoutrecovery drink.

6. During the peak season, when you'redoing the highest volume of training,what does a typical week look like?

I'm in the peak now and I average around13 hours a week, but I can have weeks up to21 hours as well. I'm trying to train smarter,not longer, though really long slow days arekey for me. I do two to three interval ses-sions a week, mostly build-up intervals andonly one where I'll go really hard.Otherwise, it's long and slow mixed withstrength (gym and ice climbing) work. Inbetween I work and I try to fit in yoga onceor twice a week.

7.What are the toughest trails you've everskied on and what makes them so tough?

I have to say that Eldora, CO ranks upthere. Unless you're a local with three lungs,good luck! I would probably have to add theNordic trails outside of Madison, WI nearthe ice age trails... there's nothing quite likeskiing super steep, twisty turns on blue ice.

8. If a beginner skier wanted to get moreinto racing what suggestions would yougive them regarding training?

Never ski at the same pace! In other words,you've got to go slow to go fast. Do twointerval sessions a week, one hard, onemoderately hard and do at least one longslow distance ski. Take at least one rest dayevery ten days minimum and mix things upjust a bit! Run a little, lift a little and gener-ally keep it interesting and fun.

A Winter Wonder

PRSRT STDU.S. Postage

PAIDKalispell, MTPermit #27

4952 Whitefish Stage RoadWhitefish, Montana 59937800.336.1977www.e-caps.com

12

ndTheOne Final Thought

of companies. However, over the years Ihave reduced the number of supplementsI take. More importantly, I am extreme-ly cautious with the manufacturers of thesupplements. If a company makes anykind of a pro-hormone product, I will nottouch any of their supplements. This canbe difficult to figure out because compa-nies such as Joe Weider, who are huge inthe pro-hormone industry, have a largenumber of supplement lines under a vari-ety of names.

This year, Mercury was sponsored by awell known endurance supplement com-pany that has two supplements thatcontain banned substances. As a result, Iavoided all of the product from thatsponsor. I wouldn't even touch their

I have been racing bicycles for thirteenyears, the last six years as a professional. Ihave been tested more times than I careto count. Not only am I subject to drugtesting at the races, but I am also one ofthe selected athlete's for the USADA'sOut of Competition Testing Program(which means they need to know where Iam and how to get a hold of me for test-ing 365 days of the year, 24 hours a day).

Last year I was tested five times, threetimes at bike races and twice when theyshowed up at my house. Obviously, Ihave never tested positive and it would bedisastrous if I did.

Six or seven years ago, I was taking awide range of supplements from a variety

post-race recovery drinks. Who knows iftheir products are tainted, but I cannottake a chance.

E-CAPS is the one supplement companyI completely trust. If I am going to anevent where I will probably be tested, Ifeel safe in taking the E-CAPS supple-ments. I still take an extremely smallnumber of supplements E-CAPS doesn'tprovide, but I research the companiesand their product history.

Adham SbeihSponsored AthleteMercury Cycling Team

Inside This Issue!

- The safety and integrity of E-Caps

- The absorption of ATP

- Achieving maximum benefits from Race Caps

- Stress relief vs. fat burning in your workouts

- Consistency being key in training

- Steve Born’s new cycling record

- Hammer Gel at Nordic Races

- pH and our products

- Jeannie Wall • a sports sensation

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