Triathlon news and events February 2010

FINISHING THE SEASON OFF WELL
With the second half of the downunder season well and truly in full swing, a light at the end of the tunnel is visable. Less then 6 weeks till Mooloolaba and Ironman Australia, with plenty of races for all levels to do between. It's never too late to work towards having that stand out race. Doing the little things add up and will separate you from the rest of your competition. Things like keeping on top of your daily nutition, body maintenance, core stretngth work or yoga and deep water running will all go towards making you a better and stronger more resilient athlete.

Train smart to race well
Nick Croft
nick@multisportconsultants.com

NOOSA IRONMAN CAMP
February 16-21

Our Noosa Ironman Camp has attracted 16 athletes of all levels. Travelling from as far away as DARWIN and HONG KONG the campers will take in a solid block of training over 6, 4 or 3 day packages. With 5 clinics within the camp covering Nutrition, Yoga, Body maintenance / injury prevention, and Sports Psychology plus the training in and around one the best environments in the triathlon world the camp will provide a great platform for the athletes attending the up coming events of Ironman China and Ironman Australia or for those just looking on taking on a great training challenge and see what the Ironman training world is all about.

Zipp Wheels will be holding a short clinic on the Saturday morning and giving campers to chance ask questions about race wheels and latest technology with a opportunity to demo race wheels on a set training ride.

The Noosa tri club are conducting a half Ironman training event on the Sunday - the final day of the camp which wil be a great time to trial race nutrition / race pace / and new equipment and clothes

CUSTOM CAMP BALLARAT
MSC held a custom camp on the weekend on January 30-31. A enthusiastic crew from the local region joined in to make the 2 day camp a memorable one. Some of the locals are gearing up for Ironman Australia at the end of March with the remainder looking at half Ironman and Olympic distance racing. Thanks to Noosa tri organisrs USM, Le Cyclo Sportif and Enervit for assisting with some content for camp kits and great random draw prizes and to Jess for all her input and hard work over the weekend.

Camp Sponsors Finalised for 2010
Tineli Performance Wear have become the presenting sponsor for the 2010 series of Noosa Training Camps. Tineli will supply team clothing for the MSC including the team bike kit, tri suit and cmap staff clothing.

As a special offer 'Aussie Tom Mewing' is offering MSC members a free home loan health check.
Just email tom.mewing@aussie.com.au your loan amount, loan rate or repayments and property value. By simply sending him these details he will send you a $100 voucher to the shop of your choice and an full analysis of your loan comparing it to thousands of loans for various lenders.

If a loan application is lodged you will receive a further $100 voucher and at settlement another $100 voucher. $300 of gift vouchers plus a better home loan. A win/win deal!

CHANGE YOUR SALT. Instead of using ordinary supermarket salt, buy unrefined sea salt from a health food store and use a little to provide essential minerals and to balance fluid in the body. Use a daily taste test in hot, humid weather: add a pinch of salt to a glass of water – if it tastes very salty don’t drink it; if it tastes barely salty – drink it. Avoid excessive salt. To flavour food try fresh, chopped herbs, herb salt (such as Dr Vogel’s Herbamare or Kelpamare), or gomasio: sesame seeds ground with sea salt.

REDUCE COFFEE AND TEA. Try coffee 50/50 with substitutes like Ecco or Nature’s Cuppa. Try Yannoh, a traditional Japanese coffee substitute. If you can’t do without the taste of coffee, have two or three cups of freshly percolated coffee a week, as it does have some health benefits in small quantities. Reduce black tea and use green tea and herbal teas. Green tea is a very healthy addition to any diet, but when having herbal teas, do not use the same herb all the time as herbs have medicinal action, e.g. excessive dandelion can overstimulate the liver. Some herbs can cause adverse reactions or interact with medication, so if in doubt about safe herbs to use, seek professional advice.

EAT A PROPER BREAKFAST. Good energy for the day does not come from processed packet cereals! Have a variety of whole grains, not just wheat, and preferably with protein. Try cooked brown rice with walnuts, sunflower seeds, coconut milk, cinnamon and sultanas; buckwheat or rice with pumpkin seeds, sesame seeds, tamari, parsley and chives; polenta or quinoa with poached eggs and steamed spinach; Super Porridge with oats, crushed almonds, brazils, walnuts, a few chopped dates and dried apricots soaked overnight in apple juice and eaten raw or cooked; a protein shake with eggs or yoghurt, banana, dates, a teaspoon each of brewers yeast and molasses.

Eating only fruit until lunch is a good cleansing breakfast if you have over-eaten the night before, but if you regularly have a fruit breakfast, follow it with protein within an hour, e.g. pawpaw, banana and strawberries, followed by eggs, or yoghurt, cottage cheese or quark, or soaked nuts such as almonds, walnuts, macadamias and hazel nuts, or seed and nut puree (almonds, sunflower and sesame seeds soaked overnight, drained and blended with fresh water). Protein for breakfast is good to stimulate brain function for school or work during the day. Have protein, such as fish, meat or chicken, with salad for lunch, then a starchy meal at night (e.g. grains and vegetables) as starches stimulate serotonin, which makes us relaxed.

The goal is to see exactly how much dehydration you incur during your workout and in turn, determine your hourly fluid replacement needed for rehydration.

1. Empty you bladder and record you weight (nude or swim suit)

2. Pre-exercise weight = ___________ lbs.(A)

3. Do your usual workout, and drink like you normally would.

4. Record the approximate volume of fluid consumed during exercise.

How much you drank = ___________ fluid ounces (E)

*Note: Each mouthful of fluid is ~1 ounce.

5. Towel dry, empty your bladder and then record your weight (nude or swim suit)

Post-exercise weight = ___________ lbs.(B)

6. Subtract your post-exercise weight from your pre-exercise weight to get the number of pounds you lost during exercise.

Weight lost = _____lbs.(A) - ______lbs(B) = ________lbs.(C)

7. To find out how many fluid ounces of water you have lost, multiply pounds x 16

_____lbs(C) x 16 = ________ fluid ounces of water you lost during exercise (D)

8. To determine hourly fluid replacement needs, add number of fluid ounces you lost during exercise (D)

to the number of fluid ounces you consumed during exercise (E) and divide by total number of hours spent training.

(_____fluid ounces (D) + ___fluid ounces (E)) ÷ ___hours =_____fluid ounces needed each hour

Conditions that will increase sweat rate include heat, humidity, and elevated heart rate (high intensity training). Athletes should measure sweat rate across several workouts to determine their fluid replacement needs in various environmental conditions. On race day, based on the forecast, the athlete than can go back to their log and know exactly what fluid they need to plan on ingesting to prevent performance declines associated with dehydration. Deaths have occurred when the air temperature was less than 75 degrees F (24 degrees C) but the relative humidity was above 95%. Humidity levels over 75% will contribute to an increased risk of heat injury.

*Note that a factor of 1.2-1.6 can be multiplied to hourly replacement needs when heat & humidity (>75%) are extreme.

9. To find out what percentage of your weight you lost during exercise,

_____lbs. (C) ÷ ______lbs. (A) X 100 = ________ % Body weight lost

Table 7: Dehydration & Heat Stress

% Body Weight Loss	Estimated % Performance Drop	Normal Temperatures	High Temperatures and/or Strenuous Exercise
1-2%	5-10%	Impaired Judgement, Irritability, Headache, Muscular Aches	Sweating, Flushed Face
3%	15%	Thirst Reflex Initiated, Sense of Fatigue, Tight Sore Muscles, Increased effects of 1-2% Symptoms	Profuse Sweating, Noticeably (to others) Impaired Judgement and Confusion
4-6%	25-35%	Profound Thirst, Dizziness, Muscle Cramps, Weakness, Fatigue	Very Irritable, May Act Irrational, Pale, Severe Headache Especially at Base of Skull
7-8%	40-45%	Nausea, Vomiting, Severe Vertigo or Dizziness, Somewhat Irrational, Severe Muscle Cramps, Staggering	Cold, Clammy Skin even though Core Body Temperature may be 104 ^o F or higher, May Have Stopped Sweating
9-10%	50-55%	Collapse, Very Irrational, Unconscious	Skin Pale, Cold and Clammy, Stopped Sweating, Muscles Tense & Contracted, Pupils Normal or Dilated, Pulse Weak and Rapid, Low Blood Pressure, Respiration Shallow
8-10%+	45-55%	Heat Stroke *Skin temperature may be 102-104^o F and the core temperature may be over 108^o F which, if prolonged, will lead to kidney failure and death.	Heat Stroke Skin Red, Dry, & Hot, Sweating has Stopped, Severe Headache, Extremely Weak, Numbness and Tingling in Extremities, Muscles Tense and Convulsive, Confusion, Dark Urine (if any), Pupils Contracted, Pulse Strong and Bounding, Rapid/Shallow/Labored Respiration, Delirious, Unconscious, Comatose

TRIATHLON AND MULTISPORT NEWS - February 2010