to children, environmental destruction, and so on. Studies indicate that soda and sweetened drinks are the main source of calories in the American diet, so most nutritionists advise that Coca- Cola can be harmful if consumed excessively. Studies have shown that regular soft drink users have a lower intake of calcium, magnesium and vitamin A. The drink has also aroused criticism for its use of caffeine , which can cause physical dependence. According to Marko Albert, Estonia's best triathlete- Coca-Cola is a powerful drink. Some thriatlons, including the Hawaii Ironman also offer Coca-Cola on the run course. Marko Albert and other thriatletes drink Coke to collect energy from caffeine. Coca-Cola has a long history of sports marketing relationships, which over the years have included Major League Baseball, the National Football League, National Basketball Association and the National Hockey League, as well as with many teams within those leagues.
In practice, four things helped me most: 1. Focus on at least 90 steps per minute with each leg. Particularly if fatigued, focus on this stride rate, which automatically produces the other characteristics of good running mechanics (landing on the balls of the feet, fast pull, etc.). Scott Jurek reinforced this: "If you focus on higher stride rate, much of the rest corrects itself." This, to me, is the crucial insight. Ken Mierke, a world-champion triathlete and exercise physiologist, studied Kenyan runners frame-by-frame and now trains his athletes to mimic this "running on hot coals" approach of smaller steps and higher cadence. The result? Some of them --like Alan Melvin, who was a world-class triathlete to begin with--do the seemingly impossible, as described in the book Born to Run. After ve months of training at 180+ beats per minute, Melvin ran four one-mile repeats, and every lap time was better than his previous best in the 400 meters. 2
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