EAT, SLEEP, TRAIN! The Safe & Legal Performance Enhancers

My last blog post of a few days ago was intended to start parents, athletes and coaches to be more aware of the total amount of minerals, vitamins, electrolytes, herbal substances and various supplements that young athletes are consuming on a daily basis. I also included the website of noted Sports Scientist Asker Jeukendrup (mysportscience.com) as a great resource instead of sites that are supported by energy drink or supplement companies. 

So, to continue my efforts on awakening parents, coaches and young athletes of the potential dangers existing with teenage athletes,  I am presenting two great articles. 

Tony Caldwell, noted Powerlifting and Bodybuilding Coach  presents his take on how easy it is for teenage boys to get caught up in steroid and/ or Testosterone-HGH use as well as informative information on  how to use proper nutrition to aid strength training  for teenagers.

The article that follows is yet another piece of important research on the IMPORTANCE OF SLEEP. I have included a lot of information on the IMPORTANCE OF SLEEP TO TESTOSTERONE PRODUCTION for teenagers. This is the latest of the many projects that have also shown that lack of sleep leads to injuries as well for teenagers. BOTH DIET AND SLEEP are  the best and safest ways to enhance training, sports performance, academic performance and injury prevention!

READ On!!

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"How can we make more money from impressionable teenage boys?"

Is a question equipment manufacturers in the 1950s asked. Today, sports supplement companies make a fortune by selling products that promise short cuts and quick gains to young males with low self- esteem.
Tony Caldwell has been training in powerlifting and bodybuilding for 50 years, here he gives his thoughts on supplementation.

The first sports supplements

I have been involved in lifting weights for almost 50 years as a rugby player, powerlifter and bodybuilder.
During that time I have seen massive changes in the field of nutrition for athletes from the beer and potatoes regime of the early strongmen (before my time I might add) to the supercharged (and super priced) products of today as touted in just about every sports magazine in circulation. 

First a little history. Back in the 1950s in the USA strength sports such as Olympic lifting, powerlifting and especially bodybuilding were in their infancy. There were two major companies producing weight training equipment: the York Barbell Co. from York PA and the Weider organisation based at that time in New Jersey. Both sold barbells, dumbells, benches etc through the magazines they published, York's “Strength & Health” and Weider's “Mr America” . 

Fairly early on both companies realised that not only did they not get many repeat orders for weight sets but the shipping costs for the ones that they did sell were high, thus cutting down the profit margins.

Then someone came up with the bright idea of food supplements, initially protein. These products were cheap to manufacture, usually being a mixture of skim milk powder and soy (yummy!) and could be sold at a greatly inflated price thus increasing company profits overnight.
They were then advertised in the magazines endorsed by either a top lifter or champion bodybuilder and given names like “Hi-Proteen” and Energol which was just overpriced wheat germ oil (York) and Weider's Hi Protein (note the subtle spelling?)

Pumping Iron and steroids

In the 60s and 70s the hype and advertising,not to mention the proliferation of new and more outrageously named products exploded to the point where no self respecting strength athlete would take in any less than 300 gms of protein per day.

Naturally this did not produce a whole generation of people who looked like Arnold Schwarzenegger or could press double bodyweight overhead.
The superbly developed athletes in the magazines achieved this look and power not by ingesting vast amounts of “Crash Weight Gain #7” but by taking copious quantities of anabolic steroids.
Until the late 1960s these were quite legal in the USA, although obviously banned by all the major sports and their governing bodies.

Today we have more supplement companies than Bob Hoffman the founder of York Barbell Co. or Joe Weider could ever possibly have envisaged. They sell products ranging from pretty effective to downright worthless but all expensive.

How to get strong through eating

The first requisite when planning an athlete's nutrition programme is to initially discount supplements and concentrate primarily on real food.

This should feature the correct ratios of protein, carbohydrates and fats obtained from natural sources lean meats, eggs, dairy, fresh fruit and vegetables and whole grains. The athlete's current goals need to be considered when planning a personalised eating regime.

US strength coach Dan John has a simplified approach to eating, namely eat protein at every meal, eat vegetables and take fish oils. This is a pretty good point at which to start (I have pointed out to Dan that it is the oily fish, rather than the fish oils that provide health benefits, see British Medical Journal review here James).

If you feel extra protein is needed then before purchasing look at the ingredients, sometimes unwelcome extra sugars are added in order to improve the taste although there are several brands which are both pleasant to take and don't contain anything you don't want.
Personally I do take a whey protein shake after training plus I use a multi- vitamin and mineral supplement formulated for men. hey I'm 67 I need all the help I can get. This turns my urine a pleasant shade of bright yellow. I also use fish oils which I buy by the bucketload online from a company called Myprotein.

What about creatine or testosterone boosters?

Apart from protein the one supplement I have found to definitely give noticeable results is creatine.
Taken as directed over a 6 week cycle should result in improvements in strength and muscle size providing the training stimulus is intensive enough to trigger a positive reaction.
There are minimal side effects to longer periods of use but it appears that after about 6 weeks the effects seem to diminish so probably 2 cycles per year would be the optimum programme.  
Another area of interest is the large array of so called testosterone enhancers or boosters. I personally have tried a number of these and have found them to be largely ineffective.

These products tend to contain ingredients such as Tribulus, Fenugreek or Tongkat Ali, but usually in not enough quantity to have much effect. The main worry for athletes is that there exists a distinct possibility that a positive drug test could result from usage of these supplements.
They are often touted, amongst other things as libido enhancers, however a 25 year old athlete who needs help in that area should probably see his doctor!
To recap by all means consider using supplements but remember by definition that is precisely what they are. They are no substitute for a well planned eating programme.
Give sports drinks companies more money by:

• taking a pre- workout energy bar
• sipping on a carb drink whilst training
• finishing with a high calorie protein and carbohydrate concoction at the conclusion of the workout

thus ingesting about 3 times the energy expended during the training session.

Summary

The final thing to remember before jumping in and purchasing the latest super duper product promising gains “beyond your wildest dreams” is that this stuff is usually very inexpensive to manufacture and will be sold at a large profit to a market targeting young impressionable athletes.
The only thing that will produce “steroid-like results” is a steroid. Leave 'em alone!!
My recommendation would be  a good quality multi vitamin/mineral tablet and maybe whey protein. The bottom line though is EAT!!!

I hope that this information is of help to athletes and their coaches when putting together a nutrition plan. 
Tony Caldwell
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Chronic lack of sleep is associated with increased sports injuries in adolescent athletes.

Authors

Milewski MD¹, Skaggs DL, Bishop GA, Pace JL, Ibrahim DA, Wren TA, Barzdukas A.

Journal….J Pediatr Orthop. 2014 Mar;34(2):129-33. doi: 10.1097/BPO.0000000000000151.

Abstract

BACKGROUND: Much attention has been given to the relationship between various training factors and athletic injuries, but no study has examined the impact of sleep deprivation on injury rates in young athletes. Information about sleep practices was gathered as part of a study designed to correlate various training practices with the risk of injury in adolescent athletes.

METHODS: Informed consent for participation in an online survey of training practices and a review of injury records was obtained from 160 student athletes at a combined middle/high school (grades 7 to 12) and from their parents. Online surveys were completed by 112 adolescent athletes (70% completion rate), including 54 male and 58 female athletes with a mean age of 15 years (SD=1.5; range, 12 to 18 y). The students' responses were then correlated with data obtained from a retrospective review of injury records maintained by the school's athletic department.

RESULTS: Multivariate analysis showed that hours of sleep per night and the grade in school were the best independent predictors of injury. Athletes who slept on average <8 hours per night were 1.7 times (95% confidence interval, 1.0-3.0; P=0.04) more likely to have had an injury compared with athletes who slept for ≥8 hours. For each additional grade in school, the athletes were 1.4 times more likely to have had an injury (95% confidence interval, 1.2-1.6; P<0.001).

CONCLUSION: Sleep deprivation and increasing grade in school appear to be associated with injuries in an adolescent athletic population. Encouraging young athletes to get optimal amounts of sleep may help protect them against athletic injuries.

Sports Nutrition: Replace the Formulas with Real Food

 Although I hate to think about this, I have spent 50 years of my like as a serious athlete or coach with years of coaching athletes at all the various levels:  age-group, high school, junior college, university and elite level. I taught Nutrition as a teacher and have kept myself up to date on Nutrition.  You cannot believe all the "dogmas" of Nutrition in the 1970's and 80's that have been completely debunked! I obtained my CSCS (Certified Strength & Conditioning Specialist) Certification in 1989 and since then things have changed...a lot. 

 So, my message is:  EDUCATE YOURSELF ON NUTRITION, SUPPLEMENTATION (if necessary) and do so from a variety of TRUSTED SOURCES. Sports Nutrition IS more appropriate for athletes of ALL AGES. 

 Here is a great website for athlete nutrition:  mysportscience.com     which is a creation of highly respected Sport's Nutrition Scientiist ASKER JEUKENDRUP.  Please bookmark it and continue to educate yourself by accessing information from other noted Sports Nutritionists and Scientists. 

 Below is an article that NEEDS to be read by all parents of young athletes, young athletes themselves and coaches of young athletes.  Then use sites like Asker's above to create your own eating plan with real food. 

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"How can we make more money from impressionable teenage boys?"...by Tony Caldwell

Is a question equipment manufacturers in the 1950s asked. Today, sports supplement companies make a fortune by selling products that promise short cuts and quick gains to young males with low self- esteem.

Tony Caldwell has been training in powerlifting and bodybuilding for 50 years, here he gives his thoughts on supplementation.

The first sports supplements

I have been involved in lifting weights for almost 50 years as a rugby player, powerlifter and bodybuilder.
During that time I have seen massive changes in the field of nutrition for athletes from the beer and potatoes regime of the early strongmen (before my time I might add) to the supercharged (and super priced) products of today as touted in just about every sports magazine in circulation.
First a little history. Back in the 1950s in the USA strength sports such as Olympic lifting, powerlifting and especially bodybuilding were in their infancy. There were two major companies producing weight training equipment: the York Barbell Co. from York PA and the Weider organisation based at that time in New Jersey. Both sold barbells, dumbells, benches etc through the magazines they published, York's “Strength & Health” and Weider's “Mr America” . 
Fairly early on both companies realised that not only did they not get many repeat orders for weight sets but the shipping costs for the ones that they did sell were high, thus cutting down the profit margins.
Then someone came up with the bright idea of food supplements, initially protein. These products were cheap to manufacture, usually being a mixture of skim milk powder and soy (yummy!) and could be sold at a greatly inflated price thus increasing company profits overnight.
They were then advertised in the magazines endorsed by either a top lifter or champion bodybuilder and given names like “Hi-Proteen” and Energol which was just overpriced wheat germ oil (York) and Weider's Hi Protein (note the subtle spelling?)

Pumping Iron and steroids

In the 60s and 70s the hype and advertising,not to mention the proliferation of new and more outrageously named products exploded to the point where no self respecting strength athlete would take in any less than 300 gms of protein per day.
Naturally this did not produce a whole generation of people who looked like Arnold Schwarzenegger or could press double bodyweight overhead.
The superbly developed athletes in the magazines achieved this look and power not by ingesting vast amounts of “Crash Weight Gain #7” but by taking copious quantities of anabolic steroids.
Until the late 1960s these were quite legal in the USA, although obviously banned by all the major sports and their governing bodies.
Today we have more supplement companies than Bob Hoffman the founder of York Barbell Co. or Joe Weider could ever possibly have envisaged. They sell products ranging from pretty effective to downright worthless but all expensive.

How to get strong through eating

The first requisite when planning an athlete's nutrition programme is to initially discount supplements and concentrate primarily on real food.
This should feature the correct ratios of protein, carbohydrates and fats obtained from natural sources lean meats, eggs, dairy, fresh fruit and vegetables and whole grains. The athlete's current goals need to be considered when planning a personalised eating regime.
US strength coach Dan John has a simplified approach to eating, namely eat protein at every meal, eat vegetables and take fish oils. This is a pretty good point at which to start (I have pointed out to Dan that it is the oily fish, rather than the fish oils that provide health benefits, see British Medical Journal review here James).
If you feel extra protein is needed then before purchasing look at the ingredients, sometimes unwelcome extra sugars are added in order to improve the taste although there are several brands which are both pleasant to take and don't contain anything you don't want.
Personally I do take a whey protein shake after training plus I use a multi- vitamin and mineral supplement formulated for men. hey I'm 67 I need all the help I can get. This turns my urine a pleasant shade of bright yellow. I also use fish oils which I buy by the bucketload online from a company called Myprotein.

What about creatine or testosterone boosters?

Apart from protein the one supplement I have found to definitely give noticeable results is creatine.
Taken as directed over a 6 week cycle should result in improvements in strength and muscle size providing the training stimulus is intensive enough to trigger a positive reaction.
There are minimal side effects to longer periods of use but it appears that after about 6 weeks the effects seem to diminish so probably 2 cycles per year would be the optimum programme.
Another area of interest is the large array of so called testosterone enhancers or boosters. I personally have tried a number of these and have found them to be largely ineffective.
These products tend to contain ingredients such as Tribulus, Fenugreek or Tongkat Ali, but usually in not enough quantity to have much effect. The main worry for athletes is that there exists a distinct possibility that a positive drug test could result from usage of these supplements.
They are often touted, amongst other things as libido enhancers, however a 25 year old athlete who needs help in that area should probably see his doctor!
To recap by all means consider using supplements but remember by definition that is precisely what they are. They are no substitute for a well planned eating programme.
Give sports drinks companies more money by:

• taking a pre- workout energy bar
• sipping on a carb drink whilst training
• finishing with a high calorie protein and carbohydrate concoction at the conclusion of the workout

thus ingesting about 3 times the energy expended during the training session.

Summary

 

The final thing to remember before jumping in and purchasing the latest super duper product promising gains “beyond your wildest dreams” is that this stuff is usually very inexpensive to manufacture and will be sold at a large profit to a market targeting young impressionable athletes.
The only thing that will produce “steroid-like results” is a steroid. Leave 'em alone!!
My recommendation would be  a good quality multi vitamin/mineral tablet and maybe whey protein. The bottom line though is EAT!!!
I hope that this information is of help to athletes and their coaches when putting together a nutrition plan.

Tony Caldwell

It's Not About the Contents: Too many additions to too many processed foods can add up!

 Since Track Season started, and considering I am coaching again this Spring, it has been hard to keep formulating blog posts on the main topics I have collected notes and thoughts for...like LEAVING THE COMFORT ZONE for optimal performance development and Practice Like You Want to Perform, which gives examples of how to train for performance, not work capacity.  

Until I get those off the drawing board I would like to send out some very good informational articles that SHOULD BE OF CONCERN TO YOUNG ATHLETES, PARENTS AND COACHES. Since there is so much marketing hype using top athletes to market supplements, energy and vitamin drinks and every other tech gadget, I thought I would start with something that MAY be harmful to many athletes of ALL AGES. 

Like I said before, go to any high school track, football, soccer or lacrosse practice or game and notice the mountains of energy and vitamin drinks that accumulates in OR near the trash receptacles.  LISTEN, LEARN, LIMIT!!!

Novel drinks deliver nutrient overkill, create health concerns for consumers

ALEX HUTCHINSON …Special to The Globe and Mail

Published Sunday, Mar. 15 2015

When Dr. Valerie Tarasuk had minor house repairs done earlier this year, she couldn’t help noticing what the two workers discarded at the end of the day.

“After they left, I found a six-pack of energy drinks in the garbage,” recalls Tarasuk, a professor of nutrition science at the University of Toronto. “And I just thought, holy cow.”

Critics have long assailed the high sugar content and amped-up caffeine doses of some energy drinks, but Tarasuk had another concern. Did the men realize, she wondered, just how large a dose of vitamins they were getting?

Since 2004, when Canada first began allowing the sale of “nutrient-enhanced novel beverages” – Red Bull was the first product available in this new class – the number of these drinks on store shelves has proliferated. Canadians now buy nearly $500-million of energy drinks each year. Amid growing concern about potentially misleading health claims, in 2011 Health Canada implemented new rules about how vitamin-fortified drinks are labelled.

But a new analysis by Tarasuk and her colleagues suggests little has changed since the rules were enacted, and critics argue that packing sugary drinks with vitamins is simply “health-washing.” These added vitamins give a healthy veneer to sugary drinks, though they are as likely to hurt well-meaning consumers’ health as help it.

Tarasuk and her colleagues analyzed the contents and labelling of 46 different “novel drinks” – a category that includes caffeine-spiked energy drinks as well as vitamin-enhanced waters and juices – from three Toronto supermarkets, publishing the results in the journal Applied Physiology, Nutrition and Metabolism last month. The median number of added nutrients per product was 4.5, and almost every beverage contained at least one nutrient in excess of the daily requirements of young adults.

“It was nothing to find something with two, three, four, in some cases even 12 times the average requirement for an adult male,” Tarasuk says. “It makes no sense that you would pick up one bottle of something and it would give you that much B6.”

In the past, Canadian law only permitted nutrient fortification to address public-health concerns related to widespread deficiencies, which led to the addition of iodine to salt, folic acid to flour, and vitamin D to milk. The move to “discretionary fortification,” long permitted in the United States and Europe, lets manufacturers deploy a whole new range of micronutrients.

In Tarasuk’s study, the most commonly added nutrients were vitamins B6, B12, C and niacin. According to Health Canada statistics, virtually no Canadians are deficient in B6, B12 or niacin, while just 13.7 per cent of Canadians could use more vitamin C.

So why bother adding them to your drink? The obvious reason is that they make the drink sound healthier, which is the crux of a class-action launched by the Center for Science in the Public Interest against Coca-Cola’s Vitaminwater line in 2009.

“Unfortunately, Coke continues to convince many consumers that Vitaminwater is a healthy alternative to water, when in fact it’s much more similar to a can of Coke,” says Amanda Howell, the Dallas-based assistant director for litigation at CSPI. Vitaminwater has 120 calories from sugar (the equivalent of eight teaspoons of sugar) in a 591-millilitre bottle, while a comparable bottle of Coke has 260 calories.

One of the arguments advanced by lawyers for Coca-Cola during the proceedings, strangely enough, was that this tactic wouldn’t work because “no consumer could reasonably be misled into thinking Vitaminwater was a healthy beverage.”

A settlement has been proposed in four states plus the U.S. Virgin Islands, but the case continues in California and New York, Howell says.

Meanwhile, similar suits have proceeded against PepsiCo’s Naked Juice, POM Wonderful and Dr Pepper Snapple Group’s 7UP Antioxidant drinks.

Beyond health-washing, critics worry that ubiquitous fortification might lead some people to get too much of an otherwise good nutrient, especially since half of Canadians also report taking vitamin or mineral supplements in pill form.

Researchers at Wake Forest School of Medicine in North Carolina recently published an assessment of overall vitamin and mineral intake in the general population in the journal Critical Reviews in Food Science and Nutrition. They concluded that fortified foods and drinks are increasing the number of people who exceed the safe upper limits for certain micronutrients. (Calcium, for example, is a crucial mineral but has been linked to increased risk of heart attack when taken in excess.)

While many vitamins are water-soluble, meaning you get rid of excess amounts in your urine, that doesn’t mean it’s impossible to get too much, Tarasuk points out. Large doses of vitamin C, which is water-soluble, can cause diarrhea, and recent studies have suggested that vitamin C supplements can block some of the fitness gains you would otherwise get from exercise.

One way to avoid this problem is to read the labels and monitor what you’re getting. Under Health Canada’s new rules, vitamin and energy drinks are treated as foods and have to include a standard panel displaying nutritional information. This is a big improvement over the situation when Tarasuk and her colleagues performed a similar analysis of novel beverages back in 2010. “We couldn’t even find their calorie content, because they didn’t have to declare it,” Tarasuk recalls. “So most of the ‘energy’ drinks didn’t tell you how much energy was in them.”

Even among consumers who read labels carefully, after all, how many are really equipped to make a judgment about the merits or risks of quaffing, say, 500 per cent of your daily riboflavin needs?

In the end, vitamin overdose is hardly likely to emerge as the next big nutritional crisis. But with no apparent benefit and little understanding of the long-term effects of indiscriminate supplementation, Tarasuk believes we should at least be thinking more carefully about the pros and cons. Because under the current rules, she says, “I think we’ve embarked on an experiment on our population.”

Alex Hutchinson blogs about exercise research at sweatscience.runnersworld.com. His latest book is Which Comes First, Cardio or Weights?

Being Uncomfortable Through Reading: Moving Beyond the Comfort Zone

A while back I read a post from Stuart McMillan’s blog titled “Standing on the Shoulders of Giants”. Since then I have seen this “title phrase” used in a number of blogs and articles. 

It is such a simple concept when you think about it but “Do we, as coaches, really continue to broaden our foundations as we continue in our journey?”

Or, do we get “comfortable” with what we know and find ourselves only listening to, or looking for, ideas from those people and sources we are comfortable with because we share the same philosophy?

Coaches, like athletes, develop “Comfort Zones”. Here is a link to a simple drawing that depicts THE PURPOSE OF COACHING from Sir John Whitmore, who is chairman/founder of Performance Consultants International. https://twitter.com/PCIntl/status/573392428562063360/photo/1

So, in viewing the graphic, the first thought that comes to my mind is the question of “How do I get from my current performance zone (which happens to be my comfort zone) TO my potential zone? As depicted,  the learning zone is the “yellow brick road” towards potential, whether it be athlete, coach, teacher, parent, etc.

My past blogs were centered on the principal that in order to improve the performances of athletes, coaches need to mold their practice sessions into learning environments.  I advocated creating practices and/or training sessions that neccessitated focusing on learning drills, exercises, etc. that “transported” athletes out of their comfort zones of performance BUT within reasonable reach of their current fitness/ skill levels.

Of course, all of this is about creating the “challenge” necessary for growth, which both requires and develops the growth mindset, with it’s emphasis on consistent, step-by-step improvement…one session at a time.

So, in order to continue the journey towards our potential as coaches, athletes, etc. , we must ask the question: “HOW DO WE BEST ENTER INTO THE LEARNING ZONE?”

The answer, similar to asking what is the BEST EXERCISE for improving speed or vertical jump or whatever, is “THE HOW DEPENDS ON WHO, WHERE, WHEN….”

Since my earliest days of coaching, reading has been my vehicle with which to elevate myself upon THE SHOULDERS OF GIANTS.

As a coach of collegiate women’s cross country and track and field I remember turning to BIG GIRL IN THE MIDDLE (Gabrielle Reese’s biography), GOLDEN GIRL (Natalie Coughlin’s biography), EVELYN (Evelyn Ashford’s biography) and many other female athlete biographies to “try” and get a better feel for what intrinsically drives females to athletic careers or participation and their unique perspectives on the sport.

I learned as much, or more, from these biographies as I did in the scientific texts, coaching manuals, etc. In additon, the wonderful world of reading provided the strongest foundation upon which to build my coaching methodology with books like Strength & Power in Sport (Komi, et al.) and The Biomechanics of Sport Technique (Dr. James Hay).

Even today, as a senior citizen, I find myself “hooked” on learning and reading more than ever. In the past 18 months (since September of 2013) I have explored the worlds of Sport Science, Athlete and Coach life stories and lessons and  Leadership and Learning methodologies through the narrow scope of morning readings.

Below is a list of those books I have read in the last 18 months… All of them useful, some more than others, due to either my unfamiliarity with the contents or giving me a “newer” perspective on already established concepts.

 Which brings me back to the concept of COMFORT ZONE. Those books that gave me a soft kick in the rear to “move into the “LEARNING ZONE” have noted by *’s. The more *’s , the more “out of my zone” those particular books took me towards improving my potential.  READ-LEARN-ENJOY BEING UNCOMFORTABLE!

***Special Strength Training Manual for Coaches (Y. Verkhoshansky, N. Verkhoshansky)

Functional Training for Athletes (J.Radcliffe)

*Inside Sport Psychology (Karageorghis & Terry)

Gold Rush (Michael Johnson)

Life Without Limits (Chrissie Wellington)

Winning Running…a RE-READ FOR ME (Peter Coe)

***Legacy : 15 Lessons in Leadership (James Kerr)

**Graham Henry: Final Word (B. Howitt)

*The Sports Gene (D. Epstein)

**The Talent Code (D. Coyle)

*Faster, Higher, Stronger (M. McClusky)

**RAFA: My Story (Rafeal Nadal w/J. Carlin)

*Racing Through the Dark (David Millar w/J. Whittle)

*At Speed: My Life in the Fast Lane (Mark Cavendish)

Shadows on the Road (Michael Barry)

*Jessica Ennis-Unbelievable (Jessica Ennis w/ R. Broadbent)

**High Performance Training for Sport (D. Joyce & D. Lewindon)

**The Olympian Manual for Strength and Size (A. Bondarchuk)

***Applied Sprint Training (James Smith)

**Tri-Phasic Training (Cal Dietz w/ B. Peterson)

Robby McEwen (R. McEwen)

*Sky’s the Limit: Wiggins and Cavendish in quest to win Tour de France (R. Moore

*Usain Bolt: Faster Than Lightning (w/Matt Allen)

Sally Pearson: Believe (S. Pearson w/Scott Gullen)