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| January
17, 2005. - - - - By: Coach Mark |
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Greetings Mission Viejo Nadadores
Masters and Friends,
This Week in the Weekly News:
1. JANUARY FITNESS EVENT
2. OLYMPIC TRAINING CENTER – COLORADO SPRINGS
3. FREESTYLE CLINIC
4 HYDRATION REVISTED
5. WORDS FROM COACH
Don’t Forget to Check the Web site frequently
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January Fitness Event – One Hour Postal Swim
During specific time frames each year, USMS holds Long Distance Postal Swim Championship Events. These events can be done at locations around the world and include the One-Hour Swim, the 5K and 10K Postal Swims and the 3000 yard and 6000 yard Postal Swims. These events are highly recommended to anyone looking for a great way to set a personal swimming goal.
This month will be the One-Hour Postal Swim. I will hand out the forms this week. I hope that we have many swimmers participating in this event.
We will swim the event the on Friday –Sunday, (28, 29, or 30). Good luck!
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OTC – Colorado Springs
Coach Mark will join two other Masters Coaches at the upcoming Masters camp in Colorado Springs during the week of February 12-17
This outstanding camp is offered to Masters Swimmers through the combined efforts of United States Masters Swimming, USA swimming, and the United States Olympic Training Center. It is a rare opportunity to access the world's most sophisticated resources for assessing parameters of swimming performance.
Swimmers will stay with Olympic athletes in the inspiring and stimulating environment of the US Olympic Training Center in Colorado Springs. Swimmers will use the 50m indoor pool, the International Center for Aquatic Research Flume (ICAR), biomechanics and physiology labs, and the OTC weight training center.
18 Masters Swimmers who are committed to advancing their skills and performances were selected. The camp emphasis is on testing and education. Pool time is dedicated to technique improvement rather than conditioning. Swimmers will be tested for their Heart Rate/Lactate threshold in the flume, the only apparatus of its kind in the world. They will be filmed underwater for a full 50m of each stroke. Coach Mark will give two presentations, one on “Building an effective and powerful Kick” and “Breaststroke - More Rhythm and Extension”.
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Freestyle Clinic – Sunday after Workout
01/23/05 10:00 AM - 12:00 Noon
Sign-up today http://mastersmvnswim.org/private_lessons.htm
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Hydration Revisited
This article about hydration is by Jani Sutherland, Co-Vice Chair of the USMS Fitness Committee, and Co-Fitness Chair of the Oregon LMSC.
In 2004 the Food And
Nutrition Board of the Institute of Medicine released new Dietary Reference
Intakes for water, sodium and other electrolytes. The recommendations are for
the average adult, who could be sedentary or just mildly active. For athletes
training regularly it may be necessary to modify these guidelines.
The
Institute
of Medicine
recommends that adult males consume 3.7 liters of fluid daily, while female
adults should consume 2.7 liters. The Institute
of Medicine
advises that fluid intake be driven by thirst and by consuming beverages at
mealtimes. This recommendation does not benefit athletes who should rely on more
than thirst to maintain adequate hydration. Body fluid levels are already low
when you feel thirsty.
Sodium recommendation focuses on the prevention
of high blood pressure, with sodium intake being limited to 1500 mg daily.
Research indicates that reducing sodium intake along with a high potassium
intake can help prevent the increase in blood pressure that comes with aging.
As an athlete, hydrating before training and rehydrating after training
is a top nutritional priority. Make it a daily habit to carry a water bottle to
encourage steady fluid intake. Remember that juices, milk, yogurt and fresh
fruit are hydrating. Clear urine during the day is a sign of adequate hydration
(urine is more concentrated in the morning so check it during the day).
The Institute
of Medicine
acknowledges that it’s sodium guidelines cannot be applied to most athletes.
Daily sodium loss through urine is about 25 mg daily in a sedentary person but
can range from 460-1800 mg in an active person. How much sodium an individual
loses is a product of your sweat rate and sodium loss. Sodium can be replaced
with a sports drink containing sodium or with the sodium in your daily diet. You
do not need to replace all the sodium you lose during training; consume just
enough to prevent sodium levels from dropping too low. If you are being treated
for hypertension check with your doctor regarding sodium intake.
And
don’t just take that water bottle to practice!! Keep it full and with you all
day long.
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Words from Coach Mark-
Here and Now is a Good Place to Start- Take Action!
When you start taking care of yourself now, you know you will be happier and healthier one year from now, and five years from now, and even ten years from now, than if you were doing nothing. It is never too late. A wonderful thing happens when you take action. You feel better, You are more in control, and you are less STRESSED!
Swim for fitness, swim for fun, swim for life!
Hope to see you this week at the pool!
-Coach Mark
Cell: (949) 233-6521
Call me if you have any questions
Remember at
least 3 times each week!
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Challenge *Achievement *Recognition
Check the Web site frequently