Several people have recently asked about what’s going on at the BTC.  To give you a sense of what other members are up to, here are some options:

• EMAIL UPDATE — a low volume, send only update.  If you would like to receive this email, please let us know by sending an email to bridgewatertriclub@gmail.com
• FACEBOOK — our Facebook Group is open to everyone.  see: http://www.facebook.com/#!/group.php?gid=2417611540

And if you have any questions, send an email to bridgewatertriclub@gmail.com

Are you a Facebook user?  Checkout the Bridgewater Triathlon Club’s Facebook group at : http://www.facebook.com/group.php?gid=2417611540

How to keep the energy alive
Okay so we all know that hopping the shower after a workout is an essential part of your post-exercise routine, especially if you want to keep your training buddies around. What many people don’t realize is that there is a window of opportunity in the half-hour after your training session, to maximize your recovery for the next workout.  Within 30 minutes of finishing exercise, you should have a snack with both protein and carbohydrates.  The carbs help to refuel your glycogen stores you break down during exercise, especially endurance sessions longer than 90 minutes.  The protein helps your muscles repair and makes your snack seem more satisfying.  Many triathletes may think that muscle repair is only important for body builders, however endurance training also breaks down muscle tissue. 

Aside from these physiological reasons, your grumbling tummy also needs to be satisfied.  Any endurance athlete knows that it’s a myth that exercise suppresses your appetite.  In fact, many of us struggle with a “constant hunger” when we’re training at high mileage.  A balanced post-workout snack can help keep this hunger at bay, and keep your body feeling energized for the rest of the day.  The amount and size of the snack depends on your gender and weight goals.  For a weight-conscious athlete, 200-300 calories is suggested but for athletes who have higher fuelling needs, 400-600 may be more appropriate.

Here are some examples of some satisfying post-workout snacks:

200-300 calorie options:

• Smoothie:  1 cup skim or 1% milk (or soy milk), ½ cup yogurt (1-2% M.F.) and 1 frozen ripe banana (blend and serve in a glass)
• ½ cup yogurt and a piece of fruit
• 1-2 oz. cheese (or 1-2 cheese strings) and a piece of fruit or some crackers
• 1 cup/250mL chocolate milk (or soy milk) and an apple
• 1 small whole-grain tortilla with 1 tbsp natural peanut butter and 2 tbsp raisins, rolled up

 400-600 calorie options:

• Homemade trail mix:  1 cup dry cereal (try Nature’s Path Heritage O’s or Quaker Corn Bran Squares) with ¼ cup almonds, and ¼ cup raisins
• ½ cup cottage cheese, ½ cup yogurt, ¼ cup raisins, and ½ cup All-Bran (sounds odd but yummy and filling with all that fibre)
• 500mL chocolate milk (or soy milk) and banana
• 1 large whole-grain tortilla wrap with 2 tbsp peanut butter and a banana, rolled up
• Tuna sandwich on whole-grain bread (use low-fat mayo or cottage cheese to mix tuna)
• ½ cup dry oats (cooked according to directions) with ½ cup unsweetened applesauce, a sprinkle of cinnamon (add 1 tbsp natural nut butter or egg whites to boost protein)

Energy bars can be quick and portable recovery snacks, here are some suggested brands: 

• Cliff bars & Luna bars (Luna is the lower calorie version of the Cliff Bar)
• Eleveate Me! bars (dried fruit, nuts and whey protein)
• LARA bars (dried fruit and nuts)
• Vega whole-food energy bars
• Kashi chewy granola bars
• Hammer bars

 
Commercial recovery beverages (e.g. Recoverite, E-Mend) also provide a convenient option as they can be mixed with water on the go.  You may need to supplement these with options with fruit or additional carbohydrates.

The concept of balanced snacking can be applied to non-training times as well.  Having a balanced protein/carb snack or meal, every 2-4 hours, is optimal for revving your metabolism, keeping your blood sugars balanced, and keeping your hunger satisfied. 

 
Alexis Williams is a Registered Dietitian and Personal Trainer in Burlington Ontario.  She is an avid athlete, recently completing Ironman Louisville.  Visit her website www.transitionhealth.ca to contact her for online, telephone-based or in-person nutrition coaching services.

Many thanks to Al Heubach from the Lunenburg Bike Barn for helping us with our bike fit night at the Fieldhouse on Tuesday January 12, 2010.

Who knew that a few, carefully chosen adjustments could make such a huge improvement ?!?

• there is now a calendar dedicated to RACES
• Bike related events are part of Other Workouts/Activities

Also, we’ve added a help section at the bottom of the Calendar page for things like:

• the options for viewing the Calendars
• how to view the Calendar in a separate, full page browser window
• subscribing to the calendar so you can integrate it into your PC-based (or mobile phone) calendar
• how to get Calendar entries via email

Fortunately, the SEARCH function — located on every page on the right side bar — is very good for finding things on this site.  For example, if you wanted to find some info about the upcoming Greenwood race, type ‘Greenwood’ into the search box and …voila.  Refine your search with ‘Greenwood race preview’.

How about a little vanity seaching … go ahead, type in your name and see if you show up — maybe you won some things and you didn’t even know about it

On May 22 and 23, Dr Genadijus Sokolovas who works with the US Olympic Swim Team will be in Halifax to conduct Power Swim Testing.  The Bridgewater Triathlon Club has been invited to participate and club members can have their swim stroke and power output evaluated.

• the test takes about 15 minutes
• a cord is attached to you to monitor your power output while a synchronized video captures your swim stroke
• each swimmer will have 1 stroke analysis which includes 4 runs — two with pull buoy breathing to the opposite sides, one full stroke and one sighting so that the swimmer’s weaknesses and strengths can be pin pointed and drills recommended
• the time has to been finalized, but we are trying to get a club spot between 11-1 on Saturday
• the cost will be approx $100 per person, altho we are trying to negotiate a club discount

Whatever your swim level, this would be very beneficial if you want to improve your swim.

If you are interested in participating or have any questions, please contact Tom at : bridgewatertriclub@gmail.com

There were may takeaways and it should help many of us reach higher levels in our athletics.

The presentation was well attended.  Please let the executive know if you have any topic suggestions for future presentations.

One of the more popular pages on the BTC website is the CALENDAR.  A couple of things that might make it more useful to you:

1 – Link to the Calendar : select this link if you want just the calendar in a separate browser window.  Note that you can view the Calendar by:

• Agenda (long list)
• Week
• Month

You can also look at each of the following calendars individually:

• BTC Practices and Events
• Biking events (not associated with the BTC, but it might be of interest to BTC members)
• Other Events (typically runs)

2- BTC Events only

• Calendar in a browser window
  
• url so you an subscribe to this calendar from your calendar program : http://www.google.com/calendar/ical/bridgewatertriclub@gmail.com/public/basic.ics

3- Bike Events only

• Calendar in a browser window
• url so you an subscribe to this calendar from your calendar program: http://www.google.com/calendar/ical/91ebmcq417mdtdcd1l875veo0c@group.calendar.google.com/public/basic.ics

4- Other Events only

• Calendar in a browser window
• url so you an subscribe to this calendar from your calendar program: http://www.google.com/calendar/ical/krfqfa2gma2utts7ers311cnbk@group.calendar.google.com/public/basic.ics