| BPC Newsletter |
Issue 012 April 2010 |
Letter from Ali
Welcome to our April edition of the Boston Performance Coaching Newsletter! Springtime is here which means much more outdoor mileage on the bike, longer runs and brick workouts.
It also means allergy season and lot's of windy days. I have been proud of the BPC athletes who have stuck to their programs and are outdoors riding and running, completing their challenging combo/brick workouts and especially those athletes preparing for the Boston Marathon.
Especially newsworthy is the newest edition to our BPC family! BPC is proud to announce the new hires of Christina Taddei and Kelly Cassidy to our coaching staff. Christina brings us a wealth of nutrition information and nutrition guidelines and Kelly will spear head our women's only triathlon group, as well as bring more strength training classes and running classes to the BPC schedule. See our website for the bio's of both these amazing athletes and coaches!
Also in this edition of the newsletter- an athletes perspective from the winter strength training classes, hydration strategies for training and racing, sponsor of the month, upcoming races and events and athletes race results. We have a busy season ahead of us and we look forward to seeing you out on the road!
BPC Latest News
SPONSOR OF THE MONTH: FLUID
Shop at www.livefluid.com, enter discount code BPC-GOLD and it will take 20% off the cost of any can of Fluid! Check out fluids highlight from the tennis channel on youtube
BPC Coaches Events & thoughts:
CHRISTINA is racing the 10 mile blue hills trail race on 4/25 and training for the San Diego Rock n Roll marathon on June 6th. She is also looking forward to being part of the BPC team for the Cape Relay May 1st & 2nd.
ALI will be leading as Captain of BPC in the Cape Relay!
VIC will be on the bike April 25th in Quabbin Reservoir Classic 120mile Road Race & kicking off tri season @ Hopkinton’s Season Opener May 9th.
KELLY is also representing BPC at the Cape Relay May 1st & 2nd and kicking of tri season at Hopkinton with Vic. She can also be found with Christina Tuesday nights staring April 20th coaching BPC track at Harvard Stadium 6:30pm. As always drop-ins are welcome!
Strength Training Review
by: Jeff Tassi
Although I never really considered myself, an athlete, I recently started competing in some athletic events in order to become healthier. In 2009, after competing in my first sprint triathlon and running my first marathon, both with unspectacular results, I decided I wanted to improve, considering that this year I had my sights set on the Boston marathon as part of the Dana Farber Marathon challenge Team, and the Timberman ½ Ironman.
My first step to improvement was signing up for BPC’S Fall Base Period build program. Usually a confident person, I was a little intimidated about going to the first class. The questions raced through my mind – “Am I going to be the only one in class who is not fit? Will I be able to keep up with everyone else? Am I too new to the sport to fit in? Will I meet any cute BU coeds?” However, after seeing a few familiar faces, I realized that everyone else was there for pretty much the same reason as myself – to get stronger and fitter and improve upon their own results.
So for the next 8 weeks, I attended (and actually participated in) group strength training with Vic. Although the workouts were intense, everybody in the class worked within their own strength and fitness levels. I knew I was working hard when I had a challenge negotiating stairs on the Wednesday after class – some may blame the drinking problem, I blame the workouts.
I decided to challenge myself a little more during the Winter Pre Season Build, by not only taking Vic’s class again, but also enrolling in Ali’s Thursday morning class (I’ll get to that in a moment). Once again Vic’s classes were challenging and tiring, but I wasn’t as sore for as long after the class, which was telling me that his class was helping me and I was actually getting stronger - Wow, this strength stuff actually works!
Ali’s class was an experience as well; it was hard, but positive. I never thought I would actually miss Vic’s class. Ali’s workouts were a bit different than Vic’s, and I felt I bit tougher as well. In addition Ali has a way about her, which helped motivate me to push myself a little harder than I thought I could. I may have cursed her during the workout, but I thanked her afterward, kind of weird how things work, huh?
I recently completed the Hyannis ½ Marathon, with results I am happy with. I am now looking forward to the next step of strength training as well as become faster and stronger and having a 2010 full of PR’s.
Hydration as the triathlon training season begins
by: Christina Taddei
As triathlon season approaches and we start to increase our training, do not forget how to fuel your body properly with fluids to keep hydrated and prevent dehydration. Follow these simple guidelines to stay hydrated before, during, and after you workout. Two to three hours before you start your workout drink 16 ounces of water or sports drink. Ten to twenty minutes before drink no more than 8 oz of water, do not try to hyperhydrate right before you start your workout. During your workout consume 4 to 6 ounces of water every 15-20 minutes, don’t relay on thirst as an indicator. After an hour of exercise trade the water for a sports drink and aim to drink 4 to 6 ounces every 15-20 minutes. After your workout it is important to replace the water and electrolytes lost from sweating. Aim to drink 20 to 24 oz of a sports drink or recovery drink for every pound of body weight lost during exercise. Recovery drinks provide both carbohydrates and protein. Consuming protein post-workout helps speed the restoration of glycogen stores and facilitate in muscle repair. Most recovery drinks contain 30 to 60 grams of carbohydrates and 15 grams of protein.
Some tips to prevent dehydration; do not rely on thirst, monitor body weight, monitor urine color (should be pale yellow), frequency & quantity, experiment with cold fluids, drink sports drinks in activities lasting longer than 60 minutes, practice drinking, wear lightweight clothing, and/or do not over drink.
Now you know when to drink the next question is what to drink to drink. The main ingredients in all sports drinks (besides water) are simple sugars, potassium, and sodium which is meant to replace glycogen and electrolytes lost during exercise. For an 8 ounce glass of a sports drink it should contain 6-8% carbohydrates (14-19 grams), 100+ mg sodium, 30+ mg potassium, and no carbonation. Some drinks contain caffeine and other added ingredients that could add to GI distress. Keep in mind that sports drinks are intended for exercise sessions lasting greater than 60 minutes, immediately after exercise, and/or on hot, humid days.
Race Results
2010 Ne England LMSC SCY Championships 3/28/10
50 FREE - 2nd M35-39 (22.57)
100 I.M. - 7th M35-39 (59.16)
50 FLY - 3rd M35-39 (24.92)
50 BACK - 3rd M35-39 (28.32)
100 FREE - 2nd M35-39 (49.43)
Vic Brown
Michael Schott Memorial Circuit Race (bike race) 1:05:19.0
Finished 16th in the category 4
Liz Kennedy
Bayou City Classic 10k (Houston, TX) 49:26
Place = 11 out of 195 (F25-29)
3/20/10 FastSplits Indoor Bike Time Trial (Multisport Expo) 18:12.7
Place = 9 out of 22 (All Females)
Andy Bruna
3/27 Marathon sports 5 miler 34:57
114th BOSTON MARATHON
Noah Manacas 3:34:40 (8:12)
Brenda Chroniak 3:50:53 (8:48)
Kate Blumberg 3:53:17 (8:54)
Barbara Oskwarek 3:59:30 (9:08)
Jeff Tassi 4:09:09 (9:31)
B.A.A. 5K
Natalia Mota-Reynosa 29:41 (9:33)
