Eat To Win
This nutrition tip is courtesy of Sydney Jacobson, registered dietitian at Hy-Vee in Windsor Heights, IA.
Timing for pre-game meals and snacks is critical. Plan the type and amount of food and fluids you take in, based on the length of time before you compete.
- ½ - 1 hour before: liquids (sports drink, chocolate milk or water).
- 1-2 hours before: small snack and liquids (cereal bar, grapes, apple juice and water).
- 2-3 hours before: small meal and liquids (½ turkey sandwich, banana, sports drink and water).
- 3-4 hours before: meal and liquids (pasta with meat sauce, salad with low-fat dressing, bread, orange juice and water).
Best picks for pre-competition: carbohydrates
Build your meal so that 2/3 consists of items that will provide carbohydrates for quick energy.
Stay energized and hydrated during competition
Drink four to six ounces of water every 15 to 20 minutes of exercise. For every swallow you take, estimate you’ve consumed one ounce. For activity longer than one hour, consume carbohydrates. You can maintain your energy levels by drinking five to 10 ounces of a sports drink, like Gatorade, every 15 minutes. Keep in mind, the majority of “energy” drinks are not appropriate fuel for physical activity.
- Your body’s muscles are like a sponge. After you’ve exhausted their fuel supply, let them soak up carbohydrates and water.
- For every pound of weight lost in competition, drink two cups of fluid. If your urine is dark, continue drinking fluids. When it’s pale or straw-colored, you are adequately hydrated.
- Get the most energy back into your muscles by refueling 15 to 30 minutes after the event and then again in two hours. Focus on carbohydrates and water. Adding protein will help increase the amount of carbohydrates stored in muscles.
Sydney Jacobson earned a dietetics degree from Iowa State University and is a member of the Academy of Nutrition and Dietetics. She is also a marathoner with an interest in sport nutrition. Contact her at email@example.com
This information is not intended as medical advice. See a medical professional for individual consultation.
Note: The above data is based on information provided by the Midwest Dairy Council and the New England Dairy & Food Council and Karp, J., International Journal of Sport Medicine and Exercise Metabolism.
Antonio Vega, Zoom Performance. Vega has a degree in kinesiology from the University of Minnesota, where he minored in coaching. He has five years of high school cross country coaching experience and two years at the collegiate level. Vega won the USA Half Marathon Championship in 2010. He finished in the top three at the USA 15k, 7-mile and 10-mile championships and was named the 2010 USA Track & Field Long Distance Runner of the Year.
Break It Down: Five Running Drills for More Speed
Better running form can make you a faster, more efficient runner, and prevent chronic, over-use injuries.
The most obvious benefit of any running drill is the improvement of your overall technique. The main objective is to make sure your arms and legs are pushing your body’s momentum forward. Too often, runners will waste energy with too much lateral arm and leg movement, which translates to slower times.
Another major benefit of running drills is the reduced risk of injury. One of the main reasons for drills is to exaggerate your normal form and activate leg muscles that are not used on a regular basis.
Superior warm-up and flexibility
A form-based warm-up gives you a better stretch than static stretching. Not only is your warm-up mimicking your running form, you are also raising your heart rate and improving blood flow.
Here are five simple drills that accomplish all three: (to view a video of these drills, click here)
- High Knees: Bring your leg up to 90 degrees and focus on keeping your eyes forward and your foot in the flexed position.
- A-Skips: Again, focus on bringing the knee up to 90 degrees and landing on your forefoot.
- Quick Feet: Practice a fast turnover; the ideal cadence is 90 foot strikes per minute.
- Bounding: Concentrate on good knee drive and springing off of your forefoot to gain good height.
- B-Skips: Much like the high-knee drill, focus on bringing your knee up to 90 degrees and keeping your foot in the flexed position. Extend your leg forward and strike your mid-foot on the ground.
Zoom Performance is a professional endurance coaching company that is devoted to ensuring your experience exceeds expectations. The Zoom Performance team of coaches is committed to providing the knowledge and support athletes need to be successful. Our USAT-certified coaches provide customized programs along with metabolic testing, bike fitting, one-on-one analysis, clinics, camps, as well as sports nutrition programs. From beginners to elites, Zoom Performance coaches specialize in getting you to Reach the Next Level! Find out more at www.getzoomperformance.com.
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And You Are?
I am Carrie Tysdahl, 30-years-old from Tripoli, IA. I went to Northwest Missouri State and a few years after graduating I started doing triathlons. I was immediately hooked and have been doing them for seven years now.
I watched my uncle at Kona, with tears in my eyes, and decided I was going to do triathlons too. I am very competitive and needed a goal to work toward, and this seemed like a natural fit. Over the years I have become more involved in triathlon, and also the fitness and nutrition aspects of it, it is a lifestyle now.
My favorite time to train is early morning. I can get a long workout in and still have the rest of my day. I also have the most energy in the morning and it forces me to get to bed early.
I am a USAT certified coach for T3: Tysdahl Triathlon Training. I have coached 14 clients – five of which will be at the Hy-Vee Triathlon. My older sister Heather was my first client. It has bonded us in a special way and I love making her run. She is not only my client, but also my training partner, my business partner, and my best friend. My husband has competed in two triathlons and placed 1st in the Clydesdale division. During the 2011 season I was focused on coaching, as I was pregnant with our first baby. My husband has been a tremendous help taking care of him so that I can train and he is my number one fan.
Hy-Vee is one of my favorite races! It is awesome to have a race of this caliber right here in Iowa.
|IN THIS ISSUE |
- Eat to Win
- Train Right
- And You Are?
Frequently Asked Questions
Q: Can you put together a relay team with two people?
A: Male, female and co-ed relay teams with two racers, rather than three, are allowed to compete in the Hy-Vee Triathlon. Each participant must complete one segment of the race (swim, bike, run) with one individual completing two. However, relay teams competing in the Corporate Challenge Team Relay must be co-ed and have three members for each segment of the race.
For more FAQs click here
Scheels All Sports will be serving as bicycle mechanic support as well as a receiving location for bike shipments and setup for the 2012 Hy-Vee Triathlon. Please be prepared to pick up your bike from the Scheels store located off of Jordan Creek Parkway before the event and return it to be re-shipped after the event. For any questions please contact:
Des Moines Scheels
101 Jordan Creek PKWY #4000
West Des Moines, IA 50266
Josh Wells, Assistant Store Leader
515.727.4065 or firstname.lastname@example.org