MSC Latest News - November 2006
For the older athletes we work with at MSC we realise that training smarter rather than longer and harder is generally the best pathway to go as far as coaching is concerned. Recovery is not as good, nutritionally we may have extra demands placed on our systems and of course the ever present niggles that age and time in a sport brings.

Maintenance time for things like stretching or adding a weights program, yoga or Pilates also comes into the equation and that's on top of the generally accepted notion that we look after ourselves well nutritionally, get enough sleep and the list goes on.

Never before have we seen a more professional age group rank within the sport and the longer the distance and older the athlete the more in tune the well travelled triathlete seems to be. To do well in triathlon and endurance sport, persistence, time and patience are key factors. It takes years to develop the aerobic capacity to its fullest and that should be encouraging to all coming into this sport. We never stop learning nor should we stop trying to be out best. Bring on that next birthday! Train Smart - Nick

Upcoming Events

National Series race 1 - (12/11)
Nicola Gregory (late news - 3rd place female 30-34)

ITU World Long Distance Chaps Canberra ACT (19/11)
Peter Brown
Vanessa Williams
Allan Moustoukas

Ironman WA - 3/12
Peter Seldon, Emma Griffiths


Results

Hawaii Ironman 21/10
Chris Dmitrief - 9.15 - first time in Kona
Sue Stevenson - 16.31 - 55-50 Female - first time in Kona

Noosa Triathlon 29/10 Results MSC
Another Noosa tri came and went with a great turn out from the squad. Plenty of first timers which is great to see but also a fair few PB's also. Results for Squad individuals below. We had some teams also going around - just to be part of the action.

Justin Hunter 2.05.07 - PB
David Chick 2.06.31
Dan O'Rourke 2.13.17 - First Noosa Tri
Matt O'Neill 2.13.20
Jason Smith 2.13.49
Dave Alsop - 2.16.08
Graeme Orr -2.16.24
Jason Cheshire - 2.16.40
'Polo' Harrison - 2.17.24
Vanessa Williams -2.18.52 - PB / 2nd in 30-34 female
Jess Fleming - 2.21.44 - First Noosa Tri - 3rd in 30-34 female
Marc Withnall - 2.21.59 - 5min PB
Nicola Gregory - 2.22.37 - PB & 5th in 30-34 female
David Coulter - 2.28.21 - PB 5min & 2nd in 60-64
Luke Reynolds - 2.28.49 - First Noosa Tri
Peter Fry - 2.33.18 - First Noosa Tri
Leonie Pedrazzini - 2.37.54
Peter Degnian - 2.48.57 - PB 13min
Angelika Hannon - 2.50.50
Catherine Spiteri - 3.03.38 - First Noosa Tri
Graeme Brewer - 3.19.04


Port Macquarie Half Ironman (70.3) - (5/11)
Matt O'Neill - 4.45.34
Steve Buth - 5.33.49
Carl Schmidt - 5.47.43
Michael Broadbent - 5.57.30


Allez Sport Athlete of the month

Our MSC / Allez Sport Athlete of the month award has been awarded to Steve Buth. Steve has just qualified for his first Ironman Australia. He did three of the qualifying events this year in Yeppoon, Gold Coast and Port Macquarie. Well done Steve, your consistency paid off over time. Steve wins a $50 voucher courtesy of Allez Sport in Mooloolaba.

How To Determine your sweat rate -
...so you know how much to drink and when
(I put this in last summer but again with it warming up a timely reminder to drink up and make sure your putting enough in before during and after training)

Because individuals are just that - individuals - it is important to figure out your own sweat rate. Published recommendations may not fit your needs, and over-hydrating increases chances of hyponatremia (too little sodium in the blood, which may be fatal). On the other hand, too little hydration may cause heat illness. Remember that conditions affect people differently, too. Douglas Casa, Ph.D., ATC, FACSM, at the University of Connecticut explains how to figure out exactly what you're losing.

1. Empty yourself as much as possible (bowels and bladder)
"The best time to do this is early in the morning," said Casa.

2. Get completely naked (and dry) and weigh yourself
"Use kilos when marking your weight. It's easier to convert later on."

3. Exercise at race-pace for 30 minutes
Since running is when we typically get dehydrated the most, go and run for that time, don't go for a swim or jump on the bike.

4. Do not hydrate or urinate during or after activity

5. Get completely dry again, towelling off sweat
(don't forget your hair)

6. While naked, weigh yourself one more time

7. Subtract post-exercise weight (step 6) from pre-exercise weight (step 2)
If you don't have a scale that marks kilos, multiply your weight (in pounds) by .45 to convert to kilograms.

8. Multiply that number by 2 to determine sweat rate per hour
"This number, in litres, is what you need to take in every hour during exercise just to keep up with sweat loss," says Casa.

Example: 174.3-lb subject pre-workout weighs 172.1-lbs postworkout. His loss was 2.2lbs (x .45), or .99 kilograms. This means his total loss over an hour would be 1.98 kilograms.

Result: This subject needs to take in 1.98L of fluid each hour (or .49L every 15 minutes) to keep up with sweat loss.

Originally printed in Inside Triathlon, April 2005