Top 10 reasons you know you're a Gal For Cal:
10. You've put on a bathing suit at your healthclub despite having the "preseason whities" (no tan)
9. You know that a brick is not just a unit of masonry
8. You've tried to blow off training for a day but the guilt of reading your emails has inspired you to squeeze in some form of excercise that day
7. You are amazed and inspired by other Gals on a daily basis
6. Every day some body part that you were previously not aware of is sore
5. You believe a swim cap and goggles (or bike shorts with the pad) are a fashion "do"
4. You've done the slow motion fall off your bike when unable to release your toe clip
3. You've blown off a wedding, night of drinking, or the chance to sleep in so you can train
2. You've laughed, and sometimes cried, when reading the Gals' emails ...and the number one reason you know you're a Gal for Cal,
1. You are livin' large and kicking DMD's ass in the process!
General Info:
v You are fueling your body for both regular activities as well as your training-as training hours increase you will need to increase your calorie consumption as you will be burning more calories during the day.
v Eating a balanced diet - at least 3 meals/day is important for optimal performance.
v What you each day not only impacts performance that day but also your performance the next day..
v Keep each meal/snack balanced-carbohydrate, protein & fat.
v Training affects each person differently- loss of appetite or increased appetite. Either way, it is important that you eat a balanced diet.
v Hydration is critical. Drink before you get thirsty. Experiencing thirst indicates that dehydration has already occurred.
v Training is the time to experiment with what you are going to eat and/or drink on race day. Don’t forget to test what you are going to eat race day morning during training.
v When experimenting with what you are going to eat, only change one variable at a time. Pay attention to how you feel.
v What you eat the night before the event is just as important as what you eat race day.
v Race day: suggest eating ~2 hours prior to start of the event. Meal should consist of a complex carbohydrate and some protein, i.e. bagel with peanut butter; carbohydrate based smoothie,
v Remember to recovery eat following your training/event.
v 1 medium mouthful of fluid is approximately 1 ounce
v Test a variety of fluids, i.e. water, sport drinks, for taste preference and to determine what works best
v Drink by schedule, not by thirst
v If drinking from a cup during the run, pinch the top of the drink cup to form a spout, it makes drinking easier
v Dehydration Warning Signs:
o Unusual fatigue
o Lightheadedness
o Headache
o Dark urine
o Dry mouth
v Carbohydrate is you friend. It is going to be the primary energy source during activity.
Carbohydrate:
v General Training: consume 5 to 7 grams/kg/day (2.2 pounds = 1 kg)
v 1-4 hours prior to activity: consume 1 to 4 grams/kg
v During exercise lasting more than 1 hour: consume 30 to 60 grams/hr
v After exercise lasting more then 90 minutes: consume 1.5 gm/kg within 30 minutes followed by 1.5 gm/kg 2 hours later
v Remember-sport drinks and bars contain carbohydrate; sport drinks also provide a source of hydration
v Drinking a sport drink may not make it necessary to eat a sport bar/gel depending on your needs
Protein:
General Training: 1.0 -1.2 gm/kg/day (typically eat enough in normal diet/daily intake)
Post Endurance Exercise: may wish to consider consuming .1 gm -.2 gm/kg/hour exercise within 2 hours after completion of exercise
Fat:
20 %– 30 % of total calories
General Training: 1 gm/kg/day or remainder of calories
Fluid/Hydration:
v 1 oz fluid = 30 mL
v During Exercise greater than 1 hour you should try to drink the following:
o Light sweater: 24 oz/hour
o Medium sweater: 36 oz/hour
o Heavy Sweater: 50 oz/hour
v Another rule of thumb:
o Drink 4-8 ounces of fluid/15 minutes of exercise (light sweater
o Drink 6-10 ounces of fluid/15 minutes of exercise (medium sweater)
o Drink 10-12 ounces of fluid/15 minutes of exercise (heavy sweater)
v During Exercise, drink enough to maintain hydration but don’t overdrink
v Before Activity:
o 2 hours prior: drink 16 ounces
o 15 minutes prior: drink 8-16 ounces
o Remember to drink plenty with meals
v After Activity:
o Drink 24 ounces/pound of body weight loss during exercise; if activity is greater than 2 hours, you may need to replace sodium
v To determine an approximate volume of fluid loss during activity, weigh before exercise, then weigh after. The difference is an approximate volume of fluid loss. Adjust fluid intake during/after accordingly: if loss weight, increase fluid consumption; if gain weight, decrease fluid consumption
Do’s & Don’ts
v Do start activity well hydrated
v Do drink during activity-drink every 10 -20 minutes during exercise
v Do ingest sodium during exercise to replace what is lost when sweating-most sport drinks have sodium added
v Do follow the same pattern you use during training
v Do drink plenty during meals-if you aren’t able to drink enough during training and/or event to prevent weight loss, be sure to drink enough before the next training. Meal time is the best time to do this because of the ease of drinking and the sodium that comes along with the food
v Don’t rely solely on water-drinking only water does not allow you to replace electrolytes lost in sweat
v Don’t over drink-drinking too much can be dangerous, leading to hyponatremia (low sodium levels). Warning signs of hyponatremia-bloated stomach, puffy fingers and ankles, bad headache and confusion
v Don’t gain weight during exercise-if you weigh more after exercise than before, you drank more then you needed-cut back on fluid the next time
v Don’t restrict salt in your diet-ample sodium is needed to help replace the sodium lost in sweat
v Don’t use dehydration to lose weight-restricting fluid intake impairs performance and increases heat-related problems
v Don’t delay drinking during exercise-stick to the schedule you established so you can avoid dehydration; once dehydrated during an activity it is nearly impossible to catch-up to what your body needs because dehydration actually slows the speed at which fluid exits the stomach.
From Barb:
Here's a good website that has lots of good information for beginning triathlete's: http://www.beginnertriathlete.com/cms/index.asp
Add your comments and advice about swimming here.
Add your comments and advice about running here.
Add your comments and advice about biking here.
Thanks to Cheryl for organizing and hosting our...
Gals for Cal Kickoff Social and Official Workout Weekend!
April 3, 4, 5
Official activities:
* Friday night wine and cheese party (or carrots and celery if you prefer)
* Saturday morning bike/run along the Falmouth Road Race course 7.2 miles
* Working strategy session during lunch
* Saturday night Pot Luck dinner and wine tasting
* Sunday morning bike/jog
* Sunday brunch
A great chance to get to know each other, share training tips, do some training and plan our fundraising strategy. Can't wait to see you all there!
Nancy shared some of the rules from http://www.usatriathlon.org
(and her thoughts on them) with us today..
General Conduct
Competitors will:
a) Practice good sportsmanship at all times;
b) Be responsible for your own safety and the safety of others;
c) Know, understand and follow the ITU Competition Rules, available from their NF and on www.triathlon.org;
d) Obey traffic regulations and instructions from race officials;
e) Treat other competitors, officials, volunteers, and spectators with respect and courtesy;
f) Avoid the use of abusive language; (DAMN!)
g) If you violate the rules knowingly, report the violation to a race official, and if necessary retire promptly from the competition;
h) Inform race officials after withdrawing from the race.
Cycling Conduct
A competitor is not permitted to:
a) Block others;
b) Cycle while their bare torso is exposed; (It doesn't matter how good you look naked...)
c) Make forward progress without the bicycle;
d) Drafting off another competitor or motor vehicle is forbidden. Competitors must reject attempts by others to draft. (But NOT by blocking or cursing at them...)
Running Conduct
The competitor:
a) May run or walk;
b) May not crawl; (but.... what if it's medically necessary?)
c) May not run with a bare torso; (again - no matter what...no naked running)
d) May not run without shoes on any part of the course.
Registration is tomorrow, February 10th. To keep track of everyone that has successfully registered, click on Comments and add your name and how you are feeling about
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