Training Programs

Attached are your training and nutritional protocols for this week. Extra attention needs to be focused on your hydration levels for both optimum health and performance.  One of the biggest problems of dehydration is decreases in blood volume.

Maintaining your blood volume is important because so many vital functions are associated:

• Red blood cells carry oxygen to the muscles via the blood
• Energy producing nutrients (sugar, fat, amino acids) are transported in the blood
• Carbon dioxide and other energy producing by-products are removed through the blood
• Hormones that regular muscular activity during exercise are carried by the blood
• Blood neutralizes lactic acid to maintain proper pH levels in the body
• Water removes excess heat generated during exercise via the blood
• Blood volume helps maintain efficient cardiovascular function

Here are some staggering statistics – a 2% or more will lose up to 10% performance ability and an athlete that is 5% dehydrated will see a 30% decrease in performance!  With these statistics in mind, you need to stay AHEAD of dehydration; if you wait until you are thirsty, you are already dehydrated.  The reason for this is because the sensation of thirst is regulated by the hypo-thalamus of your brain, and is activated by a low concentration of water in the blood.  To help maintain proper hydration levels both prior to and during all exercise, please remember to consume 4-6 ounces of cold Energy Fuel every 15 minutes.  To evaluate if you are properly hydrated, pay close attention to the color of your urine – the clearer the better.  To evaluate your sweat rate during exercise (specific to your intensity and duration), remember to utilize your sweat rate calculator during each workout.

Maintaining your blood volume on a daily basis just adds another tool to help you Work Smart, Not Hard, and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches, and Staff

Thought for the week:
“If your actions relevant to fitness and performance inspire others to face the fear of failure, you have become a leader.”