Thursday, 13 May 2010 08:05
Here is 24-7 Adventure's latest newsletter. Some very informative info and Go Multi gets a mention of course! Catch a preview of the Merrell Eden Duo (MED) in the next issue (May/Jun).
We are spoilt in the 2010 season with a variety of events in South Africa like never before (and I am not talking about the events that require soccer balls). The basics of a multisport athlete’s training program will require a lot of time on bikes, in running shoes and in or on the water (either swimming or paddling). This is a lifestyle to dream about in my books but a balancing act in terms of family dynamics!
In this month’s issue we will continue to investigate the MEDICAL side of the sport, and pay attention to the MED Adventure Race and the MAGAZINES we love. But something new to our showroom belongs to the Tracks 4 Africa crew. As a support sponsor to our site and event, we want to motivate you to send all your GPS info to their site (www.tracks4africa.com). By doing this they will register you as a contributor and you’ll be able to get all your training maps for free from them…words from the boss himself! At present they boast about 10mil km in terms of tracks and roads in Southern Africa! So send them an e-mail with your GPS info; newdata@tracks4africa.co.za
The SPORTS MEDICINE report
Dr Herman Kotzé (MBChB en MSc Sport Science)
In the previous issue we started investigating the three phases of recovery (details on website of 24-7 Adventure). The next topic I want to discover is: How to replace fluid during exercise? (What do I need to drink and how much?)
During the last 10-15 years every sports nutrition manufacturer brought a fluid replacement drink onto the market - so how do you choose which one to use and how will it benefit you? I am going to give you the Sports Medicine guidelines of how this should be done.
There are three factors that influence the absorption of fluid. An important extra component that doesn’t directly influence absorption is the taste of the juice! It does actually influence the amount you will take in! For the fluid to move from the stomach to the bloodstream in the fastest possible time the following guidelines should be kept in mind:
Volume: not more than 2ml/kg body mass (200ml)***
Temp: it should be cold (10 degrees or colder)
Glucose/maltodextrin concentration: 8% or less ( between 4-8% ) and perhaps a little bit of fructose as part of the drink
Taste: it must be palatable…. You must keep it down in other words!
Most of the time, the drinks athletes take during exercise, do not meet these criteria and the most common complication is the full (bloated) stomach feeling that leads to either nausea and vomiting. Athletes could also stop taking fluid to try to minimise this feeling. What is the result? Inadequate fluid intake leads to dehydration which results in a drop in performance (The May/June 2010 issue of Bicycling think you should consider an additional supplement of 10-15% of protein in your drinks during the race)
Next time you choose your drink make sure you take these factors into consideration as you might buy the most expensive drink on the market but it would not have the desired effect as it does not comply with the above mentioned criteria. If I can give you a tip – drinking plain water correctly can yield better results than having the most expensive fluid but you do not use it correctly.
***In the next letter I will explain how to take the correct amount of fluid.
MED 2010 entries
Dear reader… are you a trail runner, a paddler, a mountain biker and do you like OFF THE BEATEN track roads/waters? Go to www.24-7adventure.com and double click on the MED 2010. If your families are important for you, you also can visit the site…we designed a 15km route for mom, dad, grandma, sussie and baby in Wilderness! At present the race is on between various corporate relay teams from MERRELL and GETAWAY in the relay team category. Come on, let’s see who’s who in terms of our outdoor fanatics!
Our MAGAZINES
Now this is a good topic! If you are training for sex appeal, you could read Shape, Woman’s Health or Men’s Health. If you train outside the gym there are more books to read! The paddlers will find joy in the South African Paddler, the runners in Runners’ World and the cyclists in Bicycling or Ride. If you read the latest Bicycling issue on nutrition you’ll be surprised to see the amount of great information that’s available in there. The REAL multi sport gurus will read Go Multi to get themselves educated. And while you are out there getting your fix of endorphin’s, spare a thought for your seconds and buy them a Getaway to help pass the time in transition areas. These books are like a encyclopedia and cater for your specific needs, in terms of sport anyway!
Last but not least, the media partner for the MED 2010 will be GETAWAY. You can expect exposure and entry forms on the event from them! See you in September in Gauteng during their expo!
Greetings from Stilbaai
Jan Heenop
24-7Adventure
www.24-7adventure.com
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