Picture from the 2nd Trilogy - KB July 2008

From left to right (Danielle, Carolina, Miguel, Gustavo, Salvador, Pepe and Andreia)

Tri-Strong Power!!!

The Independence Ride and Swim - July 4th 2008

Couple of Pics from the July 4th Tri-Strong Training. Great Ride and swim guys!!

"How to run faster by being more efficient and aero on the bike"

Tri-Strong proudly presents: Elite Triathlete
Boris Fernandez

May June 23rd, 2008
7:00 PM at Swim Bike Run Store
5950 S. Dixie Highway
Miami, FL 33143
(305) 668-5650

Boris will discuss the benefits and impacts on the run by being more efficient and aerodynamic on the bike.
Don't miss the opportunity to meet Champion Boris Fernandez and share with him his experiences and expertise.
For more information on Boris Fernandez, please visit:
www.tri-boris.com

The Heat Is On

Outdoor activities, especially sporting activities can be difficult during the summer due to the heat and humidity here in Miami.

How can a person prepare and go into battle well armed for the hot humid days ahead? There is one smart way to minimize the harsh effects of the heat: Hydration.

Miami has one of hottest and humid climates which means fluid loss. We need to continually hydrate during the week in preparation for upcoming workouts or competitions. As a rule of thumb you should drink one half your bodyweight in ounces daily. That means 75 ounces for a 150 lb. person. If you are a coffee, tea or soda drinker add another 8 oz for each caffeinated beverage consumed. Another study shows that athletes should drink 2 cups of fluid two hours before exercise and 4-6 oz every 15 minutes during exercise.

Recently there has been some attention given to the issue of hyponatremia, which is a condition where the body gets too much water and dilutes the blood salt levels which can lead to serious health issues and even death in the most severe cases. This is the reason it is important to hydrate with more that just water, especially during longer scheduled events outdoors.

Finding a sport’s drink that supplies the needed electrolytes without the high sugar content is important. One of the best fluid replacement drinks I have found on the market currently is Ultima- Replenisher. Ultima supplies the electrolytes needed to support your muscles during exercise. It is flavored with stevia and has no added sugar.

Dehydration is a serious issue. It only takes a loss of 2% of your body weight to experience a 10 -15% decrease in physical and mental performance. The key is to not wait until you are thirsty. You are already dehydrated when you feel thirsty. Susan M. Kleiner PhD, R.D and author of High Performance Nutrition states: “The thirst sensation doesn’t kick in until you have lost 2% of you body weight in fluids. This is therefore an unreliable source to rely on. Our natural indicators of thirst start to diminish about the age of 55, and are also poorly developed in children.”

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So, anyone who is waiting to drink when they are thirsty –Beware! Your body does not become more efficient as you continue this practice. It only hurts your performance in training and hurts your recovery for your future work outs. Wondering why you get those nagging cramps, headaches or stomach upsets? Blaming it on your new shoes or something you ate? Think again.

To play it safe get to know your hydration loss by completing the fluid Balance test below:

Fluid Balance test:

1) Empty your bladder and record your weight (nude)

Pre-exercise weight = ________ lbs. (A)

2) Do your run / work-out

3) Record volume of fluid drank during exercise = (D) Ounces

4) Dry off, empty your bladder and record your weight (nude)

Post-exercise weight = ___________ lbs. (B)

5) Amount of fluid weight loss in lbs. (C) = (A) - (B)

6) Convert to fluid ounces: #of lbs. X 16 = (C) fluid ounces

7) Add number of oz. consumed (D) + (C) = total fluid loss

8) Convert to lbs by dividing by 16 = (T) in lbs.

9) Percentage of body weight you lost during exercise =

(T) Total loss in lbs. X 100 / (A) original weight =

% Body Wt. lost during exercise.

Effects of loss of body weight related to symptoms and performance in the heat

2% = Decrease in heat regulation, increased thirst, up to 15%

Decrease in performance.

3% = more of the above

4% = Exercise performance decline from 20 – 30 %

5 % = headache, irritability,”spaced –out “feeling, or fatigue.

Depending on the temperature and humidity of the day, the results will change. Doing this test will give you an objective measurement and re-enforce the significance of the amount of fluid that can be lost when working out in hot environments.

Remember, listen to your body at all times – But in this case –Drink in preparation to not find yourself in desperation.

Happy Training!

Cathy Parbst P.T.

Cathy Parbst is a physical therapist in Miami. She raced as a professional Duathlete in 1998 and placed 12th in the World Championships. She was the South East Regional Duathlon Champion in 2005 &2006. You can write to her at cparbst@earthlink.net and find her at www.accursochiro.com/pt

Want to trim some pounds for that race?

Great info Venus!

There are 2 other things I would like to add for athletes trying to lose weight. One is taking in sugar products -i.e.- gel , goo, sports drink during training under 2 hours. When we do this we teach the body to burn the calories that we have ingested, rather than teaching it to burn fat. The sugar taken in alone also causes a spike in blood glucose levels that will trigger secretion of insulin from our pancreas. This in turn will signal the body to "hang on to " body fat. In the attached article there is information about "Ultima Replenisher" This sports drink is very natural and does not contain sugar. It is flavored with Stevia (a plant) and has all the electrolytes needed. You can find it at whole foods & Footworks.

The other issue is training at high heart rates. If your goal is to lose weight, you should train mostly in your "Fat burning zone" which is typically 65- 75% max heart rate. You will hear different values from different sources. This idea is the same.

I have attached an article that I wrote for natural awakenings last year on hydration and the info about Ultima. If you have any questions you can e-mail me directly at cparbst@earthlink.net .

Happy Training!

Cathy Parbst PT- Tri-Strong’s sponsor for Massage and physical therapy.

www.accursochiro.com/pt

Make yourself lighter

On Jun 9, 2008, at 10:49 PM, Venus Vega wrote:

If you are trying to shed some pounds and make yourself lighter for
that race coming up here are some general recommendations:

There are 3500 calories in one pound of fat so ideally in order to
safely loose one pound of fat a week you will need to reduce your
caloric intake (calories in versus calories out) by 500 a day. Maximum
recommended is 2 lbs a week, so reduce by 7000 calories a week.
Anything beyond that is not recommended and could result in a rapid
wight gain within 18 months. Plus pretty darn dramatic!! During the
exercise days you will burn some, during the non exercise days you
will rely heavily on your diet and by adding additional steps to your
day. Here is what to be aware of:
Carbohydrates yield 4 calories per gram, protein yield 4 as well, fat
yields 9 (yes!), and alcohol yields 7 calories. 55% to 60% of your
diet should come from carbs; in those you should strive for at least
20-35 grams to come from fiber [vegetables, beans, whole grains, whole
wheat breads, fruits, etc] (average American ingests less than 20 g).
Protein intake is dependent on physical activity requirements, so for
a phisically active person I would say between 1-1.5 grams per kilogram
of body weight. Endurance Athletes should ingest between 1.3- 1.5
grams per kilogram of body weight (pounds divided by 2.2 give you
kilograms). Fats should be less than 30% of your diet (saturated fats
the bad ones) less than 10%.
There is a really good website that can help you track your calories
and estimate your daily caloric needs among much more! www.nutritiondata.com
Remember: do not eat meals till full! Hunger levels will reset to
recoup the calories burned during exercise! Eat more fiber, whole
grains, fruits and vegetables with color! Avoid preservatives,
saturated fats, simple sugars.

Best,

Venus Vega

Master Swim Program

Master Swim Program with Boris Fernandez and Jose Fernandez, Head Swimming Coach of Rockwayswim team,. Tuesday and Thursday 6:00 am to 7:30 am, and some Saturdays @ 12:30pm to 2:30 pm All sessions will be in Tamiami Pool located in Coral Way and 112 ave SW. $ 80 Monthly. If you are interested contact Boris Fernandez 305-458-2124, or Jose Fernandez 305 776-2592.